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The objective of this study was to investigate the effects of protein intake beyond habitual intakes associated with resistance training on metabolic syndrome (MetS)-related parameters, isokinetic strength, and body composition in health older women. A total of 30 older women (68.8 ± 4.3 years) participated in this investigation and were assigned to receive 35 g of whey protein or placebo combined with resistance training, over 12-weeks, three times per week. Blood samples, blood pressure, dietary intake, strength, and body composition were assessed before and after the intervention period. Two-way analysis of variance for repeated measures was applied for comparisons. Both groups improved the skeletal muscle mass, muscular strength, waist circumference, triglycerides, high-density lipoprotein, glucose, resistance, reactance, and MetS Z-score risk. However, the improvements in skeletal muscle mass, waist circumference, and MetS Z-score risk were significantly greater in protein group when compared with control group. Moreover, protein group significantly decreased %body fat when compared with control group. Higher protein intake combined with resistance training promoted greater improvements in skeletal muscle mass, %body fat, waist circumference, and MetS Z-score risk in older women. [ABSTRACT FROM AUTHOR]

Costa, BDV, Kassiano, W, Nunes, JP, Kunevaliki, G, Castro-E-Souza, P, Sugihara-Junior, P, Fernandes, RR, Cyrino, ES, and de Fortes, LS. Does varying resistance exercises for the same muscle group promote greater strength gains? J Strength Cond Res 36(11): 3032–3039, 2022—Two of the foremost principles of progression are progressive overload and variation. A way to vary within a resistance training (RT) program is to perform different exercises for the same muscle group; however, this strategy is still overlooked. The purpose of the present study was to compare strength adaptations between an RT routine that maintained the exercises fixed (N-VAR) and another that varied the exercises for the same muscle group during the weekly sessions (VAR). Twenty-three young men (23.3 ± 4.1 years) were randomly allocated to N-VAR (n = 11) and VAR (n = 12) conditions. The RT was performed 3 times a week for 9 weeks and consisted of a whole-body routine (3 sets of 8–12 repetitions). Maximum dynamic strength was assessed using the 1-repetition maximum test (1RM), and the isometric strength was assessed using an isokinetic dynamometer, before and after training. Following the training period, both groups increased the 1RM values in all exercises (p ≤ 0.002), without significant differences between them (p ≥ 0.20). In contrast, a greater increase (p = 0.02) in isometric knee extension strength was showed to N-VAR (+12%) compared with VAR (+7%). There was no significant increase in both groups for isometric knee flexion strength (N-VAR, p = 0.10; VAR, p = 0.18). Our findings indicate that maintaining or varying the exercises for the same muscle group promotes similar adaptations in the maximum dynamic strength. In contrast, for the isometric strength in knee extension, maintaining the fixed exercises seems to be more interesting. [ABSTRACT FROM AUTHOR]

The purpose of this study was to investigate the effect of whey protein (WP) supplementation on muscular strength, hypertrophy, and muscular quality in older women preconditioned to resistance training (RT). In a randomized, double-blind, and placebo (PLA)-controlled design, 31 older women (67.4 ± 4.0 years, 62.0 ± 6.9 kg, 155.9 ± 5.7 cm, and 25.5 ± 2.4 kg/m2) received either 35 g of WP (n = 15) or 35 g of PLA (n = 16) over a 12-week study period while performing an RT program three times a week. Dietary intake, one-repetition maximum test, and skeletal muscle mass by dual-energy X-ray absorptiometry were assessed before and after the intervention period. Both groups showed significant (p <.05) improvements in skeletal muscle mass and total strength, and the WP group realized greater increases (p <.05) in these measures compared with PLA (skeletal muscle mass: WP = +4.8% vs. PLA = +2.3%; strength: WP = +8.7% vs. PLA = +4.9%). Muscular quality increased (p <.05) in both groups (WP = +2.9% vs. PLA = +1.5%) without statistical differences (p >.05) noted between conditions. We conclude that WP supplementation in combination with RT induces higher increases in both strength and hypertrophy in older women preconditioned to RT. [ABSTRACT FROM AUTHOR]

Background: Oxidative stress is an imbalance between antioxidant system and production of free radicals and has been associated with the age‐related deleterious changes. The defense system can be modulated by exercise and nutrition. Objective: The purpose of this investigation was to evaluate the effect of whey protein supplementation pre‐ or post‐resistance training on oxidative stress and antioxidant enzyme activity in pre‐conditioned older women. Methods: In a randomized, double‐blind, and placebo‐controlled design, 70 older women (≥60 years) were randomly assigned to one of the following three groups: whey protein‐placebo (WP‐PLA, n = 24), placebo‐whey protein (PLA‐WP, n = 23), and placebo‐placebo (PLA‐PLA, n = 23). Each group received 35 g of whey product or placebo pre‐ and post‐training. The RT program was carried out over 12 weeks (3x/week; 3x 8‐12 repetitions maximal). Oxidative stress and blood markers were assessed before and after intervention period. ANOVA for repeated measures was used for data analysis. Results: There was a significant time effect (P < 0.05), with all groups showing improvements in all oxidative stress markers and antioxidant enzyme activity. A significant (P < 0.001) interaction time vs group was observed for uric acid, with both WP‐PLA and PLA‐WP presenting greater reductions compared with the PLA‐PLA, without differences between the timing of protein intake (WP‐PLA: −8.3%; PLA‐WP: −11.0%; PLA‐PLA:‐2.0%). Conclusion: In already pre‐conditioned older women, whey protein supplementation reduces plasma uric acid concentration with no further effect on antioxidant enzyme activity and oxidative stress markers. ClinicalTrials.gov: NCT03247192. [ABSTRACT FROM AUTHOR]

Aging is associated with sarcopenia and dynapenia, with both processes contributing to functional dependence and mortality in older adults. Resistance training (RT) and increased protein intake are strategies that may contribute to health improvements in older adults. Therefore, the aim was to investigate the effects of whey protein (WP) supplementation consumed either immediately pre- or post-RT on skeletal muscle mass (SMM), muscular strength, and functional capacity in pre-conditioned older women. Seventy older women participated in this investigation and were randomly assigned to one of three groups: whey protein pre-RT and placebo post-RT (WP-PLA, n = 24), placebo pre-RT and whey protein post-RT (PLA-WP, n = 23), and placebo pre- and post-RT (PLA-PLA, n = 23). Each group ingested 35 g of WP or PLA. The RT program was carried out over 12 weeks (three times per week; 3 × 8–12 repetition maximum). Body composition, muscular strength, functional capacity, and dietary intake were assessed pre- and post-intervention. Two-way analysis of covariance (ANCOVA) for repeated measures, with baseline scores as covariates were used for data analysis. A time vs. group interaction (p < 0.05) was observed with WP-PLA and PLA-WP presenting greater increases compared with PLA-PLA for SMM (WP-PLA = 3.4%; PLA-WP = 4.2%; PLA-PLA = 2.0%), strength (WP-PLA = 8.1%; PLA-WP = 8.3%; PLA-PLA = 7.0%), and the 10-m walk test (WP-PLA = −10.8%; PLA-WP = −11.8%; PLA-PLA = −4.3%). Whey protein supplementation was effective in promoting increases in SMM, muscular strength, and functional capacity in pre-conditioned older women, regardless of supplementation timing. This trial was registered at ClinicalTrials.gov: NCT03247192. [ABSTRACT FROM AUTHOR]

Objective The aim of this study was to analyze the effects of higher protein (HP) intake associated with resistance training (RT) on parameters of cardiometabolic risk disease (CMR). Methods A randomized, double-blind and placebo-controlled design was conducted. Thirty-two pre-conditioned older women were randomized in two groups to receive 35 g of protein (high protein group - HP) or 35 g of placebo (low protein group - LP) after training sessions. The RT program was carried out over 12 weeks, 3 days per week and 3 sets of 8–12 repetitions. Body composition (whole-body dual-energy X-ray absorptiometry), blood samples, anthropometric measurements and dietary intake were performed at pre- and post-intervention. Results There was a significant group-by-time interaction ( P  < 0.05) for lean soft tissue (LST), total cholesterol/high density lipoprotein ratio (TC/HDL) and volume of load (VL), in which HP group presented greater improvements when compared to LP group (LST: +3.8% vs +2.0%; TC/HDL: −11.8% vs −2.9%; VL: 45.4% vs 35.4%). A time effect was found for HDL, LDL, Triglycerides (TGC), total cholesterol (TC), low density lipoprotein/HDL ratio (LDL/HDL) and C-reactive protein (CRP) (HDL: +6.7% vs +6.3%; LDL: −6.8% vs +0.9%; TGC: −2.0% vs −1.2%; TC: −2.8% vs +0.5%; LDL/HDL: −11.5 vs −6.9%; CRP: −8.6% vs −11.5%) in which both groups improved their scores without statistical differences between them. No effect was found for waist circumference. Conclusion Increased dietary protein intake, achieved by whey protein supplementation, when associated with RT promotes greater gains on LST and VL, and a reduction on TC/HDL ratio in pre-conditioned older women. [ABSTRACT FROM AUTHOR]

Background Metabolic Syndrome (MetS) is an energy-disturbance disease associated with insulin resistance. Hence, the intake of energy-rich macronutrients might affect some MetS components. The aim of this study was to explore the association of ingested macronutrients with MetS components in older women. Methods A cross sectional study was conducted in 245 older women (≥60 years). Whole-body dual-energy X-ray absorptiometry was used to assess total body fat, percentage body fat (absolute and relative), and skeletal muscle mass. Venous blood samples were collected after a 12 h fasting to determine glucose, high-density lipoprotein (HDL-c), and triglycerides. Anthropometric measurements and resting blood pressure were also evaluated. Food consumption was assessed through the 24-hour dietary recall method, and the macronutrients were distributed by tertiles of consumption. The Student t -test, Mann–Whitney U test, and logistic regression analysis were used for statistical analysis. Results The MetS and non-MetS groups demonstrated similar food-energy intake and fat consumption. The MetS group presented lower protein and higher carbohydrate intake than the non-MetS group. Individuals in the lowest protein intake (<0.72 g/kg/d) had greater odds of presenting abdominal obesity and impaired glucose levels. Higher consumption of carbohydrates was associated with lower HDL levels and higher hypertriglyceridemia. The chances of having MetS were increased by three times when ingesting either a low protein or high carbohydrate diet. Conclusion Either high carbohydrate or low protein intake would be risk factors for altering MetS components and the presence of MetS in elderly women. [ABSTRACT FROM AUTHOR]

Purpose: Resistance training (RT) combined with appropriate dietary intake can promote a concomitant increase in skeletal muscle mass (SMM) and reduction in fat mass, a condition termed body recomposition. This study's primary purpose was to explore the effects of protein ingestion on body recomposition after 24 wk of RT in older women., Methods: Data from 130 untrained older women (68.7 ± 5.6 yr, 66.5 ± 11.5 kg, 155.5 ± 6.0 cm, and 27.4 ± 4.0 kg·m-2) across six studies were retrospectively analyzed. The participants were divided into tertiles according to their customary protein intake (g·kg-1·d-1): lower (LP; n = 45), moderate (MP; n = 42), and higher (HP; n = 43) protein intake. Participants performed a whole-body RT program carried out over 24 wk (eight exercises, three sets, 8-15 repetitions, three sessions a week). SMM and fat mass were determined by dual-energy x-ray absorptiometry., Results: All groups increased SMM from baseline (P < 0.05), with the HP and MP groups showing greater increases than the LP group (LP, 2.3%; MP, 5.4%; and HP, 5.1%; P < 0.05). Reductions in fat mass were similar for all three groups (LP, 1.7%; MP, 3.7%; and HP, 3.1%; P > 0.05). The composite z-score of the percentage changes from pretraining to posttraining indicated greater positive body recomposition values for HP and MP compared with LP (P < 0.05)., Conclusions: Results suggest that protein intake is a moderating variable for body recomposition in older women undergoing RT, with a low protein intake having a less favorable effect on body recomposition., (Copyright © 2022 by the American College of Sports Medicine.)

Backgrounds & Aims: Obesity and sarcopenia are independent illnesses associated with contemporary dietary and physical activity behaviors, aggravated by aging. Their coexistence is termed sarcopenic obesity (SO). Hence, increasing protein intake and resistance training (RT) are interventions that could counteract these illnesses. The objective of this investigation was to analyze the effects of whey protein (WP) supplementation associated with RT on body composition, muscular strength, functional capacity, and plasma-metabolism biomarkers in older women with SO., Methods: Twenty six sarcopenic (appendicular lean soft tissue ALST < 15.02 kg) obese (body fat mass ≥ 35%) older women were randomly assigned to receive daily, either 35 g of WP (WP group) or placebo (PLA group), combined with supervised RT (8 exercises, 3 × 8-12 rep, 3 times a week), during a 12-week protocol. Blood samples, blood pressure, dietary intake, functional capacity tests, the one repetition maximum (1RM) test, and body composition were assessed before and after the intervention period. Two-way analysis of variance for repeated measures was applied for comparisons., Results: The WP group presented greater (P < 0.05) increases in ALST (WP = 6.0% vs. PLA = 2.5%) and decreases in (P < 0.05) total (-3.3% vs. -0.3%) and trunk fat mass (WP = -5.1% vs. PLA = -1.1) and IL-6 (WP = -34.6% vs. PLA = 9.3%) compared with the PLA group. Both groups demonstrated improved (P < 0.05) scores for muscular strength, waist-hip ratio, functional capacity, and other plasma-metabolism biomarkers without significant differences between conditions., Conclusion: Whey protein combined with RT increased ALST, and decreased total and trunk fat mass, improving sarcopenia and decreasing SO in older women, with a limited impact on inflammation. Registered under ClinicalTrials.gov Identifier n° NCT03752359., (Copyright © 2019 European Society for Clinical Nutrition and Metabolism. Published by Elsevier Ltd. All rights reserved.)