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Bonilla DA, Petro JL, Cannataro R, Kreider RB, Stout JR. Editorial: New insights and advances in body recomposition. Front Nutr 2024; 11:1467406. [PMID: 39290563 PMCID: PMC11405322 DOI: 10.3389/fnut.2024.1467406] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/19/2024] [Accepted: 08/20/2024] [Indexed: 09/19/2024] Open
Affiliation(s)
- Diego A Bonilla
- Research Division, Dynamical Business and Science Society-DBSS International SAS, Bogotá, Colombia
- Research Group in Physical Activity, Sports and Health Sciences (GICAFS), Universidad de Córdoba, Montería, Colombia
- Hologenomiks Research Group, Department of Genetics, Physical Anthropology and Animal Physiology, University of the Basque Country (UPV/EHU), Leioa, Spain
| | - Jorge L Petro
- Research Division, Dynamical Business and Science Society-DBSS International SAS, Bogotá, Colombia
- Research Group in Physical Activity, Sports and Health Sciences (GICAFS), Universidad de Córdoba, Montería, Colombia
| | - Roberto Cannataro
- Research Division, Dynamical Business and Science Society-DBSS International SAS, Bogotá, Colombia
- Department of Pharmacy, Health and Nutritional Sciences, University of Calabria, Rende, Italy
- Galascreen Laboratories, University of Calabria, Rende, Italy
| | - Richard B Kreider
- Exercise and Sport Nutrition Laboratory, Human Clinical Research Facility, Texas A&M University, College Station, TX, United States
| | - Jeffrey R Stout
- Physiology of Work and Exercise Response (POWER) Laboratory, Institute of Exercise Physiology and Rehabilitation Science, University of Central Florida, Orlando, FL, United States
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Homer KA, Cross MR, Helms ER. Peak Week Carbohydrate Manipulation Practices in Physique Athletes: A Narrative Review. SPORTS MEDICINE - OPEN 2024; 10:8. [PMID: 38218750 PMCID: PMC10787737 DOI: 10.1186/s40798-024-00674-z] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Received: 03/28/2023] [Accepted: 01/02/2024] [Indexed: 01/15/2024]
Abstract
BACKGROUND Physique athletes are ranked by a panel of judges against the judging criteria of the corresponding division. To enhance on-stage presentation and performance, competitors in certain categories (i.e. bodybuilding and classic physique) achieve extreme muscle size and definition aided by implementing acute "peaking protocols" in the days before competition. Such practices can involve manipulating nutrition and training variables to increase intramuscular glycogen and water while minimising the thickness of the subcutaneous layer. Carbohydrate manipulation is a prevalent strategy utilised to plausibly induce muscle glycogen supercompensation and subsequently increase muscle size. The relationship between carbohydrate intake and muscle glycogen saturation was first examined in endurance event performance and similar strategies have been adopted by physique athletes despite the distinct physiological dissimilarities and aims between the sports. OBJECTIVES The aim of this narrative review is to (1) critically examine and appraise the existing scientific literature relating to carbohydrate manipulation practices in physique athletes prior to competition; (2) identify research gaps and provide direction for future studies; and (3) provide broad practical applications based on the findings and physiological reasoning for coaches and competitors. FINDINGS The findings of this review indicate that carbohydrate manipulation practices are prevalent amongst physique athletes despite a paucity of experimental evidence demonstrating the efficacy of such strategies on physique performance. Competitors have also been observed to manipulate water and electrolytes in conjunction with carbohydrate predicated on speculative physiological mechanisms which may be detrimental for performance. CONCLUSIONS Further experimental evidence which closely replicates the nutritional and training practices of physique athletes during peak week is required to make conclusions on the efficacy of carbohydrate manipulation strategies. Quasi-experimental designs may be a feasible alternative to randomised controlled trials to examine such strategies due to the difficulty in recruiting the population of interest. Finally, we recommend that coaches and competitors manipulate as few variables as possible, and experiment with different magnitudes of carbohydrate loads in advance of competition if implementing a peaking strategy.
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Affiliation(s)
- Kai A Homer
- Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, 17 Antares Place, Rosedale, Auckland, 0632, New Zealand.
| | - Matt R Cross
- Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, 17 Antares Place, Rosedale, Auckland, 0632, New Zealand
| | - Eric R Helms
- Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, 17 Antares Place, Rosedale, Auckland, 0632, New Zealand
- Department of Exercise Science and Health Promotion, Muscle Physiology Laboratory, Florida Atlantic University, Boca Raton, FL, USA
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Poon ETC, Tsang JH, Sun F, Zheng C, Wong SHS. Effects of intermittent dieting with break periods on body composition and metabolic adaptation: a systematic review and meta-analysis. Nutr Rev 2024:nuad168. [PMID: 38193357 DOI: 10.1093/nutrit/nuad168] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/10/2024] Open
Abstract
CONTEXT Intermittent dieting incorporated with break periods (INT-B) has recently been promoted as an alternative dietary approach for optimal weight management. OBJECTIVE This study assessed the effectiveness of INT-B compared with that of conventional continuous energy restriction (CER) for improving body composition and attenuating metabolic adaptation. DATA SOURCES A systematic search was conducted on 6 databases using all available records until July 2023. DATA EXTRACTION The extracted data included the lead author, year of publication, population characteristics, intervention protocols, duration, and adherence. DATA ANALYSIS Random-effects meta-analyses were conducted for within-group and between-group comparisons of anthropometric and metabolic outcomes. Subgroup moderator analysis was performed for the types of INT-B, intervention duration, and population characteristics. RESULTS Of the 1469 records, 12 randomized trials (with 881 participants) were included. Within-group analyses demonstrated significant improvements in body mass, fat mass, body mass index, body fat percentage, and waist circumference following both INT-B and CER, with no significant group differences. However, resting metabolic rate (RMR) was significantly reduced following CER only. The compensatory reduction in RMR was significantly smaller following INT-B compared with CER, suggesting a lesser degree of metabolic adaptation. INT-B had a more significant effect on RMR retention in individuals with overweight/obesity compared with resistance-trained individuals. CONCLUSION This review provides up-to-date evidence for INT-B as a viable dietary strategy to improve body composition and attenuate metabolic adaptation. SYSTEMATIC REVIEW REGISTRATION PROSPERO registration no. CRD42023448959.
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Affiliation(s)
- Eric Tsz-Chun Poon
- Department of Sports Science and Physical Education, The Chinese University of Hong Kong, Shatin, Hong Kong
| | | | - Fenghua Sun
- Department of Health and Physical Education, The Education University of Hong Kong, Taipo, Hong Kong
| | - Chen Zheng
- Department of Health and Physical Education, The Education University of Hong Kong, Taipo, Hong Kong
| | - Stephen Heung-Sang Wong
- Department of Sports Science and Physical Education, The Chinese University of Hong Kong, Shatin, Hong Kong
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Kazeminasab F, Baharlooie M, Karimi B, Mokhtari K, Rosenkranz SK, Santos HO. Effects of intermittent fasting combined with physical exercise on cardiometabolic outcomes: systematic review and meta-analysis of clinical studies. Nutr Rev 2023:nuad155. [PMID: 38102800 DOI: 10.1093/nutrit/nuad155] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/17/2023] Open
Abstract
CONTEXT Different intermittent fasting (IF) protocols have been proven to be efficient in improving cardiometabolic markers, but further research is needed to examine whether or not combining IF regimens plus physical exercise is superior to control diets (ie, nonfasting eating) plus physical exercise in this setting. OBJECTIVE The aim of this study was to determine whether or not combining IF plus exercise interventions is more favorable than a control diet plus exercise for improving cardiometabolic health outcomes. DATA SOURCE PubMed, Scopus, and Web of Science were comprehensively searched until April 2023. DATA EXTRACTION Electronic databases were searched for clinical trials that determined the effect of IF plus exercise vs a control diet plus exercise on body weight, lipid profile (high-density lipoprotein [HDL], low-density lipoprotein [LDL], triglycerides, and total cholesterol), and systolic and diastolic blood pressure (SBP and DBP, respectively). Analyses were conducted for IF plus exercise vs a nonfasting diet plus exercise to calculate weighted mean differences (WMDs). DATA ANALYSIS The meta-analysis included a total of 14 studies, with a total sample of 360 adults with or without obesity. The duration ranged from 4 to 52 weeks. IF plus exercise decreased body weight (WMD = -1.83 kg; P = 0.001), LDL (WMD = -5.35 mg/dL; P = 0.03), and SBP (WMD = -2.99 mm Hg; P = 0.003) significantly more than a control diet plus exercise. HDL (WMD = 1.57 mg/dL; P = 0.4) and total cholesterol (WMD = -2.24 mg/dL; P = 0.3) did not change significantly for IF plus exercise vs a control diet plus exercise, but there was a trend for reducing triglycerides (WMD = -13.13 mg/dL; P = 0.07) and DBP (WMD = 2.13 mm Hg; P = 0.05), which shows clinical magnitude. CONCLUSION IF plus exercise improved some cardiometabolic outcomes (body weight, blood pressure, and lipid profile) compared with a control diet plus exercise. SYSTEMATIC REVIEW REGISTRATION PROSPERO registration no. CRD42023423878.
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Affiliation(s)
- Fatemeh Kazeminasab
- Department of Physical Education and Sport Sciences, Faculty of Humanities, University of Kashan, Kashan, Iran
| | - Maryam Baharlooie
- Department of Cell and Molecular Biology and Microbiology Faculty of Biological Science and Technology, University of Isfahan, Isfahan, Iran
| | - Bahareh Karimi
- Department of Cell and Molecular Biology and Microbiology Faculty of Biological Science and Technology, University of Isfahan, Isfahan, Iran
| | - Khatereh Mokhtari
- Department of Animal Biotechnology, Cell Science Research Center, Royan Institute for Biotechnology, ACECR, Isfahan, Iran
| | - Sara K Rosenkranz
- Department of Kinesiology and Nutrition Sciences, University of Nevada Las Vegas, Las Vegas, Nevada, USA
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Vargas-Molina S, Bonilla DA, Petro JL, Carbone L, García-Sillero M, Jurado-Castro JM, Schoenfeld BJ, Benítez-Porres J. Efficacy of progressive versus severe energy restriction on body composition and strength in concurrent trained women. Eur J Appl Physiol 2023; 123:1311-1321. [PMID: 36802029 DOI: 10.1007/s00421-023-05158-8] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/10/2022] [Accepted: 01/25/2023] [Indexed: 02/19/2023]
Abstract
PURPOSE This study evaluated the concurrent training (CT) effect in combination with either progressive energy restriction (PER) or severe energy restriction (SER) on body composition and strength-related variables in resistance-trained women. METHODS Fourteen women (29.5 ± 3.8 years; 23.8 ± 2.8 kg·m-2) were randomly assigned to a PER (n = 7) or SER (n = 7) group. Participants performed an 8-week CT program. Pre- and post-intervention measures of fat mass (FM) and fat-free mass (FFM) were assessed by dual-energy X-ray absorptiometry and strength-related variables were assessed through 1-repetition maximum (in the squat and bench press) and countermovement jump. RESULTS Significant reductions in FM were observed in PER and SER (Δ = - 1.7 ± 0.4 kg; P = < 0.001; ES = - 0.39 and Δ = - 1.2 ± 0.6 kg; P = 0.002; ES = - 0.20, respectively). After correcting FFM for fat-free adipose tissue (FFAT), no significant differences for this variable were found either in PER (Δ = - 0.3 ± 0.1; P = 0.071; ES = - 0.06) or in SER (Δ = - 0.2 ± 0.1; P = 0.578; ES = - 0.04). There were no significant changes in the strength-related variables. No between-group differences were found in any of the variables. CONCLUSION A PER has similar effects to a SER on body composition and strength in resistance-trained women performing a CT program. Given that PER is more flexible and thus may enhance dietary adherence, it might be a better alternative for FM reduction compared to SER.
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Affiliation(s)
- Salvador Vargas-Molina
- Physical Education and Sports Area, Faculty of Medicine, University of Málaga, Bulevar Louis Pasteur, 25, 29010, Málaga, Spain.,EADE-University of Wales Trinity Saint David, Málaga, Spain
| | - Diego A Bonilla
- Research Division, Dynamical Business and Science Society-DBSS International SAS, Bogotá, Colombia.,Research Group in Physical Activity, Sports and Health Sciences, Universidad de Córdoba, Montería, Colombia.,Sport Genomics Research Group, Department of Genetics, Physical Anthropology and Animal Physiology, Faculty of Science and Technology, University of the Basque Country (UPV/EHU), 48940, Leioa, Spain
| | - Jorge L Petro
- Research Division, Dynamical Business and Science Society-DBSS International SAS, Bogotá, Colombia.,Research Group in Physical Activity, Sports and Health Sciences, Universidad de Córdoba, Montería, Colombia
| | | | | | - José Manuel Jurado-Castro
- Metabolism and Investigation Unit, Maimonides Biomedical Research Institute of Cordoba (IMIBIC), Reina Sofia University Hospital, University of Cordoba, 14004, Córdoba, Spain.,CIBERobn Physiopathology of Obesity and Nutrition, Centre of Biomedical Research Network, Institute of Health Carlos III, 28029, Madrid, Spain.,Osuna University School, Teaching Center Attached to the University of Seville, 41640, Seville, Spain
| | | | - Javier Benítez-Porres
- Physical Education and Sports Area, Faculty of Medicine, University of Málaga, Bulevar Louis Pasteur, 25, 29010, Málaga, Spain.
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Chica-Latorre S, Buechel C, Pumpa K, Etxebarria N, Minehan M. After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review. J Int Soc Sports Nutr 2022; 19:505-528. [PMID: 35966021 PMCID: PMC9364707 DOI: 10.1080/15502783.2022.2108333] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022] Open
Abstract
Background: To date, there is limited consensus on post-contest recovery recommendations for natural physique athletes. The available literature emphasizes the negative consequences of extreme dieting associated with physique contests, yet offers only speculative suggestions to facilitate physiological recovery post-contest. This scoping review evaluates evidence-based recommendations for recovery in post-physique contests. Methods: The online search engines and databases Google Scholar, PubMed, and Scopus were searched systematically and 12 peer reviewed journal articles were included in the review. Results: Six key factors were identified that directly impacted on physiological recovery post-contest: (1) body composition, (2) recovery dietary intake, (3) resting metabolic rate (RMR) restoration, (4) endocrine measures recovery, (5) menstrual cycle recovery, and (6) psychological aspects of recovery. Conclusions: Three dietary strategies have been proposed to facilitate physiological recovery post-contest while bearing in mind body composition and future athlete outcomes; (1) a gradual increase in energy intake to maintenance requirements, (2) ad libitum eating, (3) an immediate return to maintenance energy requirements. Future research is required to determine the timeline in which full physiological recovery occurs post-contest and which strategies best support athlete health and performance during post-contest recovery.
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Affiliation(s)
- Sara Chica-Latorre
- University of Canberra, Research Institute for Sport and Exercise, Canberra, Australia
| | - Claire Buechel
- University of Canberra, Research Institute for Sport and Exercise, Canberra, Australia
| | - Kate Pumpa
- University of Canberra, Research Institute for Sport and Exercise, Canberra, Australia
| | - Naroa Etxebarria
- University of Canberra, Research Institute for Sport and Exercise, Canberra, Australia
| | - Michelle Minehan
- University of Canberra, Research Institute for Sport and Exercise, Canberra, Australia
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Exploring the Effects of Energy Constraints on Performance, Body Composition, Endocrinological/Hematological Biomarkers, and Immune System among Athletes: An Overview of the Fasting State. Nutrients 2022; 14:nu14153197. [PMID: 35956373 PMCID: PMC9370338 DOI: 10.3390/nu14153197] [Citation(s) in RCA: 2] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/29/2022] [Revised: 08/02/2022] [Accepted: 08/02/2022] [Indexed: 02/05/2023] Open
Abstract
The Ramadan fasting period (RFP) means abstaining from consuming food and/or beverages during certain hours of the day—from sunrise to sunset. Engaging in exercise and sports during the RFP leads to the lipolysis of adipose tissue and an increase in the breakdown of peripheral fat, leading to an increase in fat consumption. The effects of the RFP on functional, hematological, and metabolic parameters needs further study as existing studies have reported contradictory results. The differences in the results of various studies are due to the geographical characteristics of Muslim athletes, their specific diets, and their genetics, which explain these variations. In recent years, the attention of medical and sports researchers on the effects of the RFP and energy restrictions on bodily functions and athletic performance has increased significantly. Therefore, this brief article examines the effects of the RFP on the immune system, body composition, hematology, and the functionality of athletes during and after the RFP. We found that most sporting activities were performed during any time of the day without being affected by Ramadan fasting. Athletes were able to participate in their physical activities during fasting periods and saw few effects on their performance. Sleep and nutritional factors should be adjusted so that athletic performance is not impaired.
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Roth C, Schoenfeld BJ, Behringer M. Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume. Eur J Appl Physiol 2022; 122:1129-1151. [PMID: 35146569 PMCID: PMC9012799 DOI: 10.1007/s00421-022-04896-5] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/27/2021] [Accepted: 01/11/2022] [Indexed: 11/30/2022]
Abstract
Many sports employ caloric restriction (CR) to reduce athletes’ body mass. During these phases, resistance training (RT) volume is often reduced to accommodate recovery demands. Since RT volume is a well-known anabolic stimulus, this review investigates whether a higher training volume helps to spare lean mass during CR. A total of 15 studies met inclusion criteria. The extracted data allowed calculation of total tonnage lifted (repetitions × sets × intensity load) or weekly sets per muscle group for only 4 of the 15 studies, with RT volume being highly dependent on the examined muscle group as well as weekly training frequency per muscle group. Studies involving high RT volume programs (≥ 10 weekly sets per muscle group) revealed low-to-no (mostly female) lean mass loss. Additionally, studies increasing RT volume during CR over time appeared to demonstrate no-to-low lean mass loss when compared to studies reducing RT volume. Since data regarding RT variables applied were incomplete in most of the included studies, evidence is insufficient to conclude that a higher RT volume is better suited to spare lean mass during CR, although data seem to favor higher volumes in female athletes during CR. Moreover, the data appear to suggest that increasing RT volume during CR over time might be more effective in ameliorating CR-induced atrophy in both male and female resistance-trained athletes when compared to studies reducing RT volume. The effects of CR on lean mass sparing seem to be mediated by training experience, pre-diet volume, and energy deficit, with, on average, women tending to spare more lean mass than men. Potential explanatory mechanisms for enhanced lean mass sparing include a preserved endocrine milieu as well as heightened anabolic signaling.
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Affiliation(s)
- C Roth
- Department of Sports Medicine and Exercise Physiology, Institute of Sport Sciences, Goethe University Frankfurt, Ginnheimer Landstrasse 39, 60487, Frankfurt/Main, Germany.
| | - B J Schoenfeld
- Department of Health Sciences, CUNY Lehman College, Bronx, NY, USA
| | - M Behringer
- Department of Sports Medicine and Exercise Physiology, Institute of Sport Sciences, Goethe University Frankfurt, Ginnheimer Landstrasse 39, 60487, Frankfurt/Main, Germany
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The Comparison of the Effects between Continuous and Intermittent Energy Restriction in Short-Term Bodyweight Loss for Sedentary Population: A Randomized, Double-Blind, Controlled Trial. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2021; 18:ijerph182111645. [PMID: 34770157 PMCID: PMC8583133 DOI: 10.3390/ijerph182111645] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 09/29/2021] [Revised: 10/27/2021] [Accepted: 11/03/2021] [Indexed: 11/17/2022]
Abstract
Objective: To compare the effects of continuous energy restriction (CER) and intermittent energy restriction (IER) in bodyweight loss plan in sedentary individuals with normal bodyweight and explore the influence factors of effect and individual retention. Methods: 26 participants were recruited in this randomized controlled and double-blinded trial and allocated to CER and IER groups. Bodyweight (BW), body mass index (BMI), and resting metabolic rate (RMR) would be collected before and after a 4-week (28 days) plan which included energy restriction (CER or IER) and moderate-intensity exercise. Daily intake of three major nutrients (protein, carbohydrate, fat) and calories were recorded. Results: A significant decrease in BW and BMI were reported within each group. No statistically significant difference in the change of RMR in CERG. No statistically significant difference was reported in the effect between groups, neither as well the intake of total calories, three major nutrients, and individual plan retention. The influence factors of IER and CER are different. Conclusion: Both CER and IER are effective and safe energy restriction strategies in the short term. Daily energy intake and physical exercise are important to both IER and CER.
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Peos JJ, Helms ER, Fournier PA, Ong J, Hall C, Krieger J, Sainsbury A. Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Med Sci Sports Exerc 2021; 53:1685-1698. [PMID: 33587549 DOI: 10.1249/mss.0000000000002636] [Citation(s) in RCA: 10] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/15/2022]
Abstract
INTRODUCTION Can intermittent energy restriction (IER) improve fat loss and fat-free mass retention compared with continuous energy restriction (CER) in resistance-trained adults? METHODS Sixty-one adults (32 women) with a mean (SD) age of 28.7 (6.5) yr, body weight of 77.2 (16.1) kg, and body fat of 25.5% (6.1%) were randomized to 12 wk of 1) 4 × 3 wk of moderate (m) energy restriction interspersed with 3 × 1 wk of energy balance (mIER; n = 30; 15 wk total) or 2) 12 wk of continuous moderate energy restriction (mCER; n = 31). Analyses of all outcome measures were by intention-to-treat. RESULTS After accounting for baseline differences, mIER did not result in lower fat mass or body weight, or greater fat-free mass, compared with mCER after energy restriction. Mean (and 97.5% confidence interval for fat mass at the end of mIER versus mCER was 15.3 (12.5-18.0) kg versus 18.0 (14.3-21.7) kg (P = 0.321), that for fat-free mass was 56.7 (51.5-61.9) kg versus 56.7 (51.4-62.0) kg (P = 0.309), and that for body weight (with 95% confidence interval) was 72.1 (66.4-77.9) versus 74.6 (69.3-80.0) (P = 0.283). There were no differences between interventions in muscle strength or endurance or in resting energy expenditure, leptin, testosterone, insulin-like growth factor-1, free 3,3',5-triiodothyronine or active ghrelin, or in sleep, muscle dysmorphia, or eating disorder behaviors. However, participants in mIER exhibited lower hunger (P = 0.002) and desire to eat (P = 0.014) compared with those in mCER, and greater satisfaction (P = 0.016) and peptide YY (P = 0.034). CONCLUSIONS Similar fat loss and fat-free mass retention are achieved with mIER and mCER during 12 wk of energy restriction; however, mIER is associated with reduced appetite.
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Affiliation(s)
- Jackson J Peos
- School of Human Sciences (Exercise and Sports Science), Faculty of Science, The University of Western Australia, Crawley, Western Australia, AUSTRALIA
| | - Eric R Helms
- Auckland University of Technology, Sports Performance Institute New Zealand (SPRINZ), Auckland, NEW ZEALAND
| | - Paul A Fournier
- School of Human Sciences (Exercise and Sports Science), Faculty of Science, The University of Western Australia, Crawley, Western Australia, AUSTRALIA
| | - Julian Ong
- School of Human Sciences (Exercise and Sports Science), Faculty of Science, The University of Western Australia, Crawley, Western Australia, AUSTRALIA
| | - Carly Hall
- School of Human Sciences (Exercise and Sports Science), Faculty of Science, The University of Western Australia, Crawley, Western Australia, AUSTRALIA
| | | | - Amanda Sainsbury
- School of Human Sciences (Exercise and Sports Science), Faculty of Science, The University of Western Australia, Crawley, Western Australia, AUSTRALIA
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Conlin LA, Aguilar DT, Rogers GE, Campbell BI. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr 2021; 18:52. [PMID: 34187492 PMCID: PMC8243453 DOI: 10.1186/s12970-021-00452-2] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/20/2021] [Accepted: 06/16/2021] [Indexed: 11/10/2022] Open
Abstract
Abstract Background The purpose of this study was to compare a flexible vs. rigid diet on weight loss and subsequent weight regain in resistance-trained (RT) participants in a randomized, parallel group design. Methods Twenty-three males and females (25.6 ± 6.1 yrs; 170 ± 8.1 cm; 75.4 ± 10.3 kg) completed the 20-week intervention (consisting of a 10-week diet phase and a 10-week post-diet phase). Participants were randomized to a flexible diet (FLEX) comprised of non-specific foods or a rigid diet (RIGID) comprised of specific foods. Participants adhered to an ~20%kcal reduction during the first 10-weeks of the intervention and were instructed to eat ad libitum for the final 10-weeks. Body composition and resting metabolic rate were assessed 5 times: (baseline, 5, 10 [end of diet phase], 16, and 20 weeks). Results During the 10-week diet phase, both groups significantly reduced bodyweight (FLEX: baseline = 76.1 ± 8.4kg, post-diet = 73.5 ± 8.8 kg, ▲2.6 kg; RIGID: baseline = 74.9 ± 12.2 kg, post-diet = 71.9 ± 11.7 kg, ▲3.0 kg, p < 0.001); fat mass (FLEX: baseline = 14.8 ± 5.7 kg, post-diet = 12.5 ± 5.0 kg, ▲2.3 kg; RIGID: baseline = 18.1 ± 6.2 kg, post-diet = 14.9 ± 6.5 kg, ▲3.2 kg p < 0.001) and body fat% (FLEX: baseline = 19.4 ± 8.5%, post-diet = 17.0 ± 7.1%, ▲2.4%; RIGID: baseline = 24.0 ± 6.2%, post-diet = 20.7 ± 7.1%, ▲3.3%; p < 0.001). There were no significant differences between the two groups for any variable during the diet phase. During the post-diet phase, a significant diet x time interaction (p < 0.001) was observed for FFM with the FLEX group gaining a greater amount of FFM (+1.7 kg) in comparison with the RIGID group (−0.7 kg). Conclusions A flexible or rigid diet strategy is equally effective for weight loss during a caloric restriction diet in free-living, RT individuals. While post-diet FFM gains were greater in the FLEX group, there were no significant differences in the amount of time spent in resistance and aerobic exercise modes nor were there any significant differences in protein and total caloric intakes between the two diet groups. In the absence of a clear physiological rationale for increases in FFM, in addition to the lack of a standardized diet during the post-diet phase, we refrain from attributing the increases in FFM in the FLEX group to their diet assignment during the diet phase of the investigation. We recommend future research investigate additional physiological and psychological effects of flexible diets and weight regain in lean individuals.
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Affiliation(s)
- Laurin Alexandra Conlin
- Performance & Physique Enhancement Laboratory, Exercise Science Program, Department of Educational and Psychological Studies, University of South Florida, 4202 E. Fowler Ave., PED 214, Tampa, FL, 33620, USA
| | - Danielle Trina Aguilar
- Performance & Physique Enhancement Laboratory, Exercise Science Program, Department of Educational and Psychological Studies, University of South Florida, 4202 E. Fowler Ave., PED 214, Tampa, FL, 33620, USA
| | - Gavin Elliot Rogers
- Performance & Physique Enhancement Laboratory, Exercise Science Program, Department of Educational and Psychological Studies, University of South Florida, 4202 E. Fowler Ave., PED 214, Tampa, FL, 33620, USA
| | - Bill I Campbell
- Performance & Physique Enhancement Laboratory, Exercise Science Program, Department of Educational and Psychological Studies, University of South Florida, 4202 E. Fowler Ave., PED 214, Tampa, FL, 33620, USA.
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Moura RF, De Moraes WMAM, De Castro BM, Nogueira ALP, Trindade TB, Schoenfeld BJ, Prestes J. Carbohydrate refeed does not modify GVT-performance following energy restriction in bodybuilders. Clin Nutr ESPEN 2021; 43:308-316. [PMID: 34024532 DOI: 10.1016/j.clnesp.2021.03.034] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/09/2020] [Revised: 03/05/2021] [Accepted: 03/17/2021] [Indexed: 11/15/2022]
Abstract
Bodybuilding is a sport in which competitors' physiques are judged on their muscular size, symmetry, and leanness, as displayed in a number of different poses. In the pre-competitive period, bodybuilders attempt to reduce body fat stores as much as possible while maintaining fat-free mass (FFM). This is achieved via a sustained negative energy balance, generally induced by a combination of decreased energy intake and increased energy expenditure. This study aimed to assess the ability of bodybuilders to resist fatigue during resistance exercise based German Volume Training (GVT), as well as the affective response after carbohydrate refeed following four weeks of moderate or severe energy restriction. Eleven male bodybuilders (28.4 ± 2.3 years old) with experience in competitions were randomized into two groups: Moderate Energy Restriction (MER; n = 6) or Severe Energy Restriction (SER; n = 5). On the 2nd day (during energy restriction) and 7th day (during refeed) of the fourth week, both groups completed two leg press protocols involving the GVT method. After the first and last workout protocol subjects were assessed for muscle soreness using the visual-analog scale (VAS), rating of perceived exertion (RPE), affective response, lactate, and creatine kinase. Anthropometric analysis indicated that a reduction of 3.7 and 3.2% in body mass corresponded to a loss of 16.0 and 17.6% of fat mass for the MER and SER groups, respectively, with both groups maintaining FFM. Blood CK and VAS values were reduced only in SER. Our results suggest that a carbohydrate refeed may help to attenuate the perception of muscle soreness and maintain exercise performance, especially when severe energy restriction is combined with an intense training protocol such as GVT.
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Affiliation(s)
- Ronaldo Ferreira Moura
- Post-Graduation Program on Physical Education, Catholic University of Brasilia, Q.S. 07, Lote 01, EPTC - Bloco G, 71966-700, Taguatinga, Federal District, Brazil.
| | - Wilson Max Almeida Monteiro De Moraes
- Post-Graduation Program on Physical Education, Catholic University of Brasilia, Q.S. 07, Lote 01, EPTC - Bloco G, 71966-700, Taguatinga, Federal District, Brazil.
| | - Bruno Magalhães De Castro
- Post-Graduation Program on Physical Education, Catholic University of Brasilia, Q.S. 07, Lote 01, EPTC - Bloco G, 71966-700, Taguatinga, Federal District, Brazil.
| | - André Luiz Pinto Nogueira
- Center Estacio of Brasilia, Brasília Federal District Brazil G Sul 9, Q CS 11, 72035-509, Taguatinga, Federal District, Brazil.
| | - Thiago Barbosa Trindade
- Post-Graduation Program on Physical Education, Catholic University of Brasilia, Q.S. 07, Lote 01, EPTC - Bloco G, 71966-700, Taguatinga, Federal District, Brazil.
| | | | - Jonato Prestes
- Post-Graduation Program on Physical Education, Catholic University of Brasilia, Q.S. 07, Lote 01, EPTC - Bloco G, 71966-700, Taguatinga, Federal District, Brazil.
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Martínez-Gómez MG, Roberts BM. Metabolic Adaptations to Weight Loss: A Brief Review. J Strength Cond Res 2021; 36:2970-2981. [PMID: 33677461 DOI: 10.1519/jsc.0000000000003991] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Martínez-Gómez, MG and Roberts, BM. Metabolic adaptations to weight loss: A brief review. J Strength Cond Res XX(X): 000-000, 2021-As the scientific literature has continuously shown, body mass loss attempts do not always follow a linear fashion nor always go as expected even when the intervention is calculated with precise tools. One of the main reasons why this tends to happen relies on our body's biological drive to regain the body mass we lose to survive. This phenomenon has been referred to as "metabolic adaptation" many times in the literature and plays a very relevant role in the management of obesity and human weight loss. This review will provide insights into some of the theoretical models for the etiology of metabolic adaptation as well as a quick look into the physiological and endocrine mechanisms that underlie it. Nutritional strategies and dietetic tools are thus necessary to confront these so-called adaptations to body mass loss. Among some of these strategies, we can highlight increasing protein needs, opting for high-fiber foods or programming-controlled diet refeeds, and diet breaks over a large body mass loss phase. Outside the nutritional aspects, it might be wise to increase the physical activity and thus the energy flux of an individual when possible to maintain diet-induced body mass loss in the long term. This review will examine these protocols and their viability in the context of adherence and sustainability for the individual toward successful body mass loss.
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Affiliation(s)
- Mario G Martínez-Gómez
- CarloSportNutrition, Spain; and University of Alabama at Birmingham, Birmingham, Alabama
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Peos J, Brown AW, Vorland CJ, Allison DB, Sainsbury A. Contrary to the Conclusions Stated in the Paper, Only Dry Fat-Free Mass Was Different between Groups upon Reanalysis. Comment on: "Intermittent Energy Restriction Attenuates the Loss of Fat-Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial". J Funct Morphol Kinesiol 2020; 5:E85. [PMID: 33467300 PMCID: PMC7739336 DOI: 10.3390/jfmk5040085] [Citation(s) in RCA: 4] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Grants] [Track Full Text] [Download PDF] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 09/01/2020] [Accepted: 11/11/2020] [Indexed: 02/05/2023] Open
Abstract
Campbell and colleagues recently published a randomised controlled trial investigating the effects of diets involving intermittent energy restriction versus continuous energy restriction on changes in body composition and resting metabolic rate (RMR) in resistance-trained adults[...].
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Affiliation(s)
- Jackson Peos
- Faculty of Science, School of Human Sciences, The University of Western Australia, Crawley, WA 6009, Australia
| | - Andrew W. Brown
- Department of Applied Health Science, School of Public Health-Bloomington, Indiana University, Bloomington, IN 47405, USA; (A.W.B.); (C.J.V.)
| | - Colby J. Vorland
- Department of Applied Health Science, School of Public Health-Bloomington, Indiana University, Bloomington, IN 47405, USA; (A.W.B.); (C.J.V.)
| | - David B. Allison
- Department of Epidemiology and Biostatistics, School of Public Health-Bloomington, Indiana University, Bloomington, IN 47405, USA;
| | - Amanda Sainsbury
- Faculty of Science, School of Human Sciences, The University of Western Australia, Crawley, WA 6009, Australia
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Schoenfeld BJ, Alto A, Grgic J, Tinsley G, Haun CT, Campbell BI, Escalante G, Sonmez GT, Cote G, Francis A, Trexler ET. Alterations in Body Composition, Resting Metabolic Rate, Muscular Strength, and Eating Behavior in Response to Natural Bodybuilding Competition Preparation: A Case Study. J Strength Cond Res 2020; 34:3124-3138. [PMID: 33105363 DOI: 10.1519/jsc.0000000000003816] [Citation(s) in RCA: 23] [Impact Index Per Article: 5.8] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/16/2022]
Abstract
Schoenfeld, BJ, Alto, A, Grgic, J, Tinsley, G, Haun, CT, Campbell, BI, Escalante, G, Sonmez, GT, Cote, G, Francis, A, and Trexler, ET. Alterations in body composition, resting metabolic rate, muscular strength, and eating behavior in response to natural bodybuilding competition preparation: A case study. J Strength Cond Res 34(11): 3124-3138, 2020-We carried out a prospective case study in a high-level amateur natural male bodybuilder throughout preparation for 4 competitions and during the ensuing postcontest recovery period. Laboratory testing was conducted monthly over a 1-year period, which included the following assessments: B-mode ultrasound evaluation of muscle thickness (MT), multifrequency bioelectrical impedance analysis, blood pressure and heart rate assessment, resting metabolic rate via indirect calorimetry, skinfold testing, vertical jump height, isometric lower-body strength testing, and a 3-factor eating questionnaire. Blood work (including testosterone, thyroid hormone, sex hormone binding globulin, glomerular filtration rate, blood urea nitrogen, aspartate aminotransferase, alanine aminotransferase, white blood count, albumin to globulin ratio, and lipoprotein A) was obtained separately from an outside laboratory at 4 time points. We also assessed the effectiveness of a carbohydrate (carb) deplete and carb load peaking strategy employed immediately before competition. The subject employed a high-volume, high-frequency, whole-body training program throughout the study period. Average daily nutritional intakes ranged from 1,953 to 3,415 kcal: 104-386 g carb; 253-263 g protein, and; 57-95 g lipid. Body fat was reduced to very low levels (∼5%) immediately before competition, but this corresponded with a loss of lean mass. Alterations in metabolism, hormonal status, explosive strength, and psychological aspects of eating were observed during precontest preparation; however, all of these variables recovered quickly postcompetition. The implementation of a carb depleteand carb load peaking strategy acutely increased MT and thus may be a viable precontest approach to maximize muscular aesthetics.
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Affiliation(s)
| | - Andrew Alto
- Department of Health Sciences, CUNY Lehman College, Bronx, New York
| | - Jozo Grgic
- Institute for Health and Sport (IHES), Victoria University, Melbourne, Australia
| | - Grant Tinsley
- Department of Kinesiology and Sport Management, Texas Tech University, Lubbock, Texas
| | | | - Bill I Campbell
- Exercise Science Program, University of South Florida, Tampa, Florida
| | - Guillermo Escalante
- California State University, San Bernardino, San Bernardino, California; and
| | - Gul T Sonmez
- Department of Health Sciences, CUNY Lehman College, Bronx, New York
| | - Gilda Cote
- Department of Health Sciences, CUNY Lehman College, Bronx, New York
| | - Aston Francis
- Department of Health Sciences, CUNY Lehman College, Bronx, New York
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