| The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. | |
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MedLine Citation:
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PMID: 16937979 Owner: NLM Status: MEDLINE |
Abstract/OtherAbstract:
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The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training. |
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Authors:
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Chad M Kerksick; Christopher J Rasmussen; Stacy L Lancaster; Bharat Magu; Penney Smith; Charles Melton; Michael Greenwood; Anthony L Almada; Conrad P Earnest; Richard B Kreider |
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Publication Detail:
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Type: Journal Article; Randomized Controlled Trial; Research Support, Non-U.S. Gov't |
Journal Detail:
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Title: Journal of strength and conditioning research / National Strength & Conditioning Association Volume: 20 ISSN: 1064-8011 ISO Abbreviation: J Strength Cond Res Publication Date: 2006 Aug |
Date Detail:
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Created Date: 2006-08-29 Completed Date: 2006-12-20 Revised Date: 2007-11-15 |
Medline Journal Info:
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Nlm Unique ID: 9415084 Medline TA: J Strength Cond Res Country: United States |
Other Details:
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Languages: eng Pagination: 643-53 Citation Subset: IM; S |
Affiliation:
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Center for Exercise, Nutrition and Preventive Health Research, Department of Health, Human Performance and Recreation, Baylor University, Waco, TX 76798, USA. |
Export Citation:
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APA/MLA Format Download EndNote Download BibTex |
| MeSH Terms | |
Descriptor/Qualifier:
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Absorptiometry, Photon Adaptation, Physiological* Adult Amino Acids, Branched-Chain / administration & dosage* Body Mass Index Dietary Supplements* Double-Blind Method Glutamine / administration & dosage* Humans Male Milk Proteins / administration & dosage* Muscle Strength / physiology Physical Education and Training* Uric Acid / blood |
| Chemical | |
Reg. No./Substance:
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0/Amino Acids, Branched-Chain; 0/Milk Proteins; 0/whey protein; 56-85-9/Glutamine; 69-93-2/Uric Acid |
From MEDLINE®/PubMed®, a database of the U.S. National Library of Medicine
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