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Highlights • Whey protein supplementation, independent of timing, increases intra cellular water and lean soft tissue. • Whey protein supplementation reduces intra and extracellular water ratio. • Resistance training increases phase angle. Abstract Aim The purpose of study was to analyze the effects of a combined whey protein (WP) and RT intervention on cellular health in pre-conditioned older women. Methods The protocol is a randomized controlled clinical trial with a sample of seventy older women, divided into 3 groups: WP-placebo (WP-PLA, n = 24), placebo-WP (PLA-WP, n = 23), and placebo-placebo (PLA-PLA, n = 23). Each group drank 35 g of product (placebo or WP) pre- and post- training. The RT program was carried out over 12 weeks (3x/week; 3 × 8–12 repetitions maximum). Total body water (TBW), intra (ICW) and extracellular (ECW) water, resistance (R), reactance (Xc), and phase angle (PhA) assessed by bioimpedance spectroscopy. Lean soft tissue (LST) was measured using dual energy X-ray absorptiometry; and food consumption was assessed by means of the average of two 24-hour recalls. ANCOVA for repeated measures was applied for comparisons, with baseline scores used as covariates. Results A group by time interaction (P < 0.05) was observed for LST, ICW and the ECW/ICW ratio. There was a time effect (P < 0.05) for TBW, Xc, and PhA. A reduction (P <0.05) in R was found only in the WP-PLA and PLA-WP groups. Conclusion Whey protein supplementation (pre- or post-) combined with RT promoted an increase in ICW and LST, and also a reduction in ECW/ICW ratio in pre-conditioned older women. Regardless of the supplementation intake, the RT regimen improved PhA in older adult women. This trial was registered at ClinicalTrials.gov: NCT03247192. [ABSTRACT FROM AUTHOR]

Highlights • The single-set is enough to improve blood biomarkers in older women. • The resistance training with low volume is good strategy to reduce cardiovascular disease risk. • Shorter training session time can facilitate adherence to program. Abstract The purpose of this study was to analyze the effect of a single-set RT program on CVD-risk parameters in untrained older women. Forty-eight older women (> 60 years) were randomly assigned to two groups. The training group (SS) performed a 12-week RT program comprised of single sets (10–15 repetitions) in 8 exercises performed 3 times per week. The control group remained pursued normal daily activities with no exercise intervention. Each participant was evaluated for total cholesterol (TC), high density lipoprotein (HDL), low density lipoprotein (LDL), very low-density lipoprotein (VLDL), triglycerides (TG), glucose (GLU) and, C-reactive protein (CRP). TC, LDL, GLU and CRP were reduced significantly (p < 0.05) after exercise intervention in the exercise group. The composite Z-score of the cardiovascular risk was also significantly reduce compared to control group (P < 0.05). We conclude that a 12-week RT program performed with a single-set per exercise is sufficient to reduce cardiovascular diseases risk components. [ABSTRACT FROM AUTHOR]