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Consumption of a High-Protein Meal Replacement Leads to Higher Fat Oxidation, Suppression of Hunger, and Improved Metabolic Profile After an Exercise Session. Nutrients 2021; 13:nu13010155. [PMID: 33466462 PMCID: PMC7824960 DOI: 10.3390/nu13010155] [Citation(s) in RCA: 8] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/12/2020] [Revised: 12/15/2020] [Accepted: 12/22/2020] [Indexed: 12/30/2022] Open
Abstract
The aim of this study was to compare the impact of a high-protein meal replacement (HP-MR) versus a control (CON) breakfast on exercise metabolism. In this acute, randomized controlled, cross-over study, participants were allocated into two isocaloric arms: (a) HP-MR: 30% carbohydrate, 43% protein, and 27% fat; (b) CON: 55% carbohydrate, 15% protein, and 30% fat. Following breakfast, participants performed a moderate-intensity aerobic exercise while inside a whole-body calorimetry unit. Energy expenditure, macronutrient oxidation, appetite sensations, and metabolic blood markers were assessed. Forty-three healthy, normal-weight adults (24 males) participated. Compared to the CON breakfast, the HP-MR produced higher fat oxidation (1.07 ± 0.33 g/session; p = 0.003) and lower carbohydrate oxidation (−2.32 ± 0.98 g/session; p = 0.023) and respiratory exchange ratio (−0.01 ± 0.00; p = 0.003) during exercise. After exercise, increases in hunger were lower during the HP-MR condition. Changes in blood markers from the fasting state to post-exercise during the HP-MR condition were greater for insulin, low-density lipoprotein cholesterol, peptide tyrosine-tyrosine, and gluca-gon-like peptide 1, and lower for triglyceride and glycerol. Our primary findings were that a HP-MR produced higher fat oxidation during the exercise session, suppression of hunger, and improved metabolic profile after it.
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Gieske BT, Stecker RA, Smith CR, Witherbee KE, Harty PS, Wildman R, Kerksick CM. Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study. J Int Soc Sports Nutr 2018; 15:56. [PMID: 30497484 PMCID: PMC6267781 DOI: 10.1186/s12970-018-0263-6] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/25/2018] [Accepted: 11/13/2018] [Indexed: 12/21/2022] Open
Abstract
Background Augmenting fat oxidation is a primary goal of fitness enthusiasts and individuals desiring to improve their body composition. Performing aerobic exercise while fasted continues to be a popular strategy to achieve this outcome, yet little research has examined how nutritional manipulations influence energy expenditure and/or fat oxidation during and after exercise. Initial research has indicated that pre-exercise protein feeding may facilitate fat oxidation while minimizing protein degradation during exercise, but more research is needed to determine if the source of protein further influences such outcomes. Methods Eleven healthy, college-aged males (23.5 ± 2.1 years, 86.0 ± 15.6 kg, 184 ± 10.3 cm, 19.7 ± 4.4%fat) completed four testing sessions in a randomized, counter-balanced, crossover fashion after observing an 8–10 h fast. During each visit, baseline substrate oxidation and resting energy expenditure (REE) were assessed via indirect calorimetry. Participants ingested isovolumetric, solutions containing 25 g of whey protein isolate (WPI), 25 g of casein protein (CAS), 25 g of maltodextrin (MAL), or non-caloric control (CON). After 30 min, participants performed 30 min of treadmill exercise at 55–60% heart rate reserve. Substrate oxidation and energy expenditure were re-assessed during exercise and 15 min after exercise. Results Delta scores comparing the change in REE were normalized to body mass and a significant group x time interaction (p = 0.002) was found. Post-hoc comparisons indicated the within-group changes in REE following consumption of WPI (3.41 ± 1.63 kcal/kg) and CAS (3.39 ± 0.82 kcal/kg) were significantly greater (p < 0.05) than following consumption of MAL (1.57 ± 0.99 kcal/kg) and tended to be greater than the non-caloric control group (2.00 ± 1.91 kcal/kg, p = 0.055 vs. WPI and p = 0.061 vs. CAS). Respiratory exchange ratio following consumption of WPI and CAS significantly decreased during the post exercise period while no change was observed for the other groups. Fat oxidation during exercise was calculated and increased in all groups throughout exercise. CAS was found to oxidize significantly more fat (p < 0.05) than WPI during minutes 10–15 (CAS: 2.28 ± 0.38 g; WPI: 1.7 ± 0.60 g) and 25–30 (CAS: 3.03 ± 0.55 g; WPI: 2.24 ± 0.50 g) of the exercise bout. Conclusions Protein consumption before fasted moderate-intensity treadmill exercise significantly increased post-exercise energy expenditure compared to maltodextrin ingestion and tended to be greater than control. Post-exercise fat oxidation was improved following protein ingestion. Throughout exercise, fasting (control) did not yield more fat oxidation versus carbohydrate or protein, while casein protein allowed for more fat oxidation than whey. These results indicate rates of energy expenditure and fat oxidation can be modulated after CAS protein consumption prior to moderate-intensity cardiovascular exercise and that fasting did not lead to more fat oxidation during or after exercise.
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Affiliation(s)
- Bradley T Gieske
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, 63301, USA
| | - Richard A Stecker
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, 63301, USA
| | - Charles R Smith
- Department of Exercise Science, Arnold School of Public Health, University of South Carolina, Columbia, USA
| | - Kyle E Witherbee
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, 63301, USA
| | - Patrick S Harty
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, 63301, USA
| | - Robert Wildman
- Department of Food and Nutrition Sciences, Texas Woman's University, Denton, TX, USA
| | - Chad M Kerksick
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, 63301, USA.
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Changes in fat oxidation in response to various regimes of high intensity interval training (HIIT). Eur J Appl Physiol 2017; 118:51-63. [PMID: 29124325 DOI: 10.1007/s00421-017-3756-0] [Citation(s) in RCA: 40] [Impact Index Per Article: 5.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/13/2017] [Accepted: 10/28/2017] [Indexed: 02/08/2023]
Abstract
Increased whole-body fat oxidation (FOx) has been consistently demonstrated in response to moderate intensity continuous exercise training. Completion of high intensity interval training (HIIT) and its more intense form, sprint interval training (SIT), has also been reported to increase FOx in different populations. An explanation for this increase in FOx is primarily peripheral adaptations via improvements in mitochondrial content and function. However, studies examining changes in FOx are less common in response to HIIT or SIT than those determining increases in maximal oxygen uptake which is concerning, considering that FOx has been identified as a predictor of weight gain and glycemic control. In this review, we explored physiological and methodological issues underpinning existing literature concerning changes in FOx in response to HIIT and SIT. Our results show that completion of interval training increases FOx in approximately 50% of studies, with the frequency of increased FOx higher in response to studies using HIIT compared to SIT. Significant increases in β-HAD, citrate synthase, fatty acid binding protein, or FAT/CD36 are likely responsible for the greater FOx seen in these studies. We encourage scientists to adopt strict methodological procedures to attenuate day-to-day variability in FOx, which is dramatic, and develop standardized procedures for assessing FOx, which may improve detection of changes in FOx in response to HIIT.
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Støa EM, Nyhus LK, Børresen SC, Nygaard C, Hovet ÅM, Bratland-Sanda S, Helgerud J, Støren Ø. Day to day variability in fat oxidation and the effect after only 1 day of change in diet composition. Appl Physiol Nutr Metab 2015; 41:397-404. [PMID: 26960444 DOI: 10.1139/apnm-2015-0334] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/13/2022]
Abstract
Indirect calorimetry is a common and noninvasive method to estimate rate of fat oxidation (FatOx) during exercise, and test-retest reliability should be considered when interpreting results. Diet also has an impact on FatOx. The aim of the present study was to investigate day to day variations in FatOx during moderate exercise given the same diet and 2 different isoenergetic diets. Nine healthy, moderately-trained females participated in the study. They performed 1 maximal oxygen uptake test and 4 FatOx tests. Habitual diets were recorded and repeated to assess day to day variability in FatOx. FatOx was also measured after 1 day of fat-rich (26.8% carbohydrates (CHO), 23.2% protein, 47.1% fat) and 1 day of CHO-rich diet (62.6% CHO, 20.1% protein, 12.4% fat). The reliability test revealed no differences in FatOx, respiratory exchange ratio (RER), oxygen uptake, carbon dioxide production, heart rate, blood lactate concentration, or blood glucose between the 2 habitual diet days. FatOx decreased after the CHO-rich diet compared with the habitual day 2 (from 0.42 ± 0.15 to 0.29 ± 0.13 g·min(-1), p < 0.05). No difference was found in FatOx between fat-rich diet and the 2 habitual diet days. FatOx was 31% lower (from 0.42 ± 0.14 to 0.29 ± 0.13 g·min(-1), p < 0.01) after the CHO-rich diet compared with the fat-rich diet. Using RER data to measure FatOx is a reliable method as long as the diet is strictly controlled. However, even a 1-day change in macronutrient composition will likely affect the FatOx results.
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Affiliation(s)
- Eva Maria Støa
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway
| | - Lill-Katrin Nyhus
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway
| | | | - Caroline Nygaard
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway
| | - Åse Marie Hovet
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway
| | | | - Jan Helgerud
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway.,b Norwegian University of Science and Technology, Faculty of Medicine, Department of Circulation and Medical Imaging, Trondheim, Norway.,c Hokksund Medical Rehabilitation Center, Hokksund, Norway
| | - Øyvind Støren
- a Department of Sport and Outdoor Life Studies, Telemark University College, Bø, Norway
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Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. SPORTS MEDICINE-OPEN 2015; 1:11. [PMID: 26213682 PMCID: PMC4512833 DOI: 10.1186/s40798-015-0010-3] [Citation(s) in RCA: 25] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 07/27/2014] [Accepted: 02/09/2015] [Indexed: 11/21/2022]
Abstract
Background The purpose of this study was to examine the effect of exercise modality and pre-exercise carbohydrate (CHO) or protein (PRO) ingestion on post-exercise resting energy expenditure (REE) and respiratory exchange ratio (RER) in women. Methods Twenty recreationally active women (mean ± SD; age 24.6 ± 3.9 years; height 164.4 ± 6.6 cm; weight 62.7 ± 6.6 kg) participated in this randomized, crossover, double-blind study. Each participant completed six exercise sessions, consisting of three exercise modalities: aerobic endurance exercise (AEE), high-intensity interval running (HIIT), and high-intensity resistance training (HIRT); and two acute nutritional interventions: CHO and PRO. Salivary samples were collected before each exercise session to determine estradiol-β-17 and before and after to quantify cortisol. Post-exercise REE and RER were analyzed via indirect calorimetry at the following: baseline, immediately post (IP), 30 minutes (30 min) post, and 60 minutes (60 min) post exercise. A mixed effects linear regression model, controlling for estradiol, was used to compare mean longitudinal changes in REE and RER. Results On average, HIIT produced a greater REE than AEE and HIRT (p < 0.001) post exercise. Effects of AEE and HIRT were not significantly different for post-exercise REE (p = 0.1331). On average, HIIT produced lower RER compared to either AEE or HIRT after 30 min (p < 0.001 and p = 0.0169, respectively) and compared to AEE after 60 min (p = 0.0020). On average, pre-exercise PRO ingestion increased post-exercise REE (p = 0.0076) and decreased post-exercise RER (p < 0.0001) compared to pre-exercise CHO ingestion. Conclusion HIIT resulted in the largest increase in REE and largest reduction in RER. Electronic supplementary material The online version of this article (doi:10.1186/s40798-015-0010-3) contains supplementary material, which is available to authorized users.
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Affiliation(s)
- Hailee L Wingfield
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA
| | - Abbie E Smith-Ryan
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA.
| | - Malia N Melvin
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA
| | - Erica J Roelofs
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA
| | - Eric T Trexler
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA
| | - Anthony C Hackney
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA.,Department of Nutrition - Gillings School of Global Public Health, University of North Carolina, Chapel Hill, NC, USA
| | - Mark A Weaver
- Departments of Medicine and Biostatistics, University of North Carolina, Chapel Hill, NC, USA
| | - Eric D Ryan
- Department of Exercise and Sport Science, University of North Carolina, 209 Fetzer Hall, CB #8700, Chapel Hill, NC, 27599-8700, USA
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