Protein Supplementation to Augment the Effects of High Intensity Resistance Training in Untrained Middle-Aged Males: The Randomized Controlled PUSH Trial

Abstract

High intensity (resistance exercise) training (HIT) defined as a “single set resistance exercise to muscular failure” is an efficient exercise method that allows people with low time budgets to realize an adequate training stimulus. Although there is an ongoing discussion, recent meta-analysis suggests the significant superiority of multiple set (MST) methods for body composition and strength parameters. The aim of this study is to determine whether additional protein supplementation may increase the effect of a HIT-protocol on body composition and strength to an equal MST-level. One hundred and twenty untrained males 30–50 years old were randomly allocated to three groups: (a) HIT, (b) HIT and protein supplementation (HIT&P), and (c) waiting-control (CG) and (after cross-over) high volume/high-intensity-training (HVHIT). HIT was defined as “single set to failure protocol” while HVHIT consistently applied two equal sets. Protein supplementation provided an overall intake of 1.5–1.7 g/kg/d/body mass. Primary study endpoint was lean body mass (LBM). LBM significantly improved in all exercise groups (p ≤ 0.043); however only HIT&P and HVHIT differ significantly from control (p ≤ 0.002). HIT diverges significantly from HIT&P (p = 0.017) and nonsignificantly from HVHIT (p = 0.059), while no differences were observed for HIT&P versus HVHIT (p = 0.691). In conclusion, moderate to high protein supplementation significantly increases the effects of a HIT-protocol on LBM in middle-aged untrained males.

Effects of Compression Tights on Recovery Parameters after Exercise Induced Muscle Damage: A Randomized Controlled Crossover Study

“…We consistently included the highest value for hip/leg extension and hip/leg flexion of the five repetitions and both trials in the data analysis. Applying this approach, reliability for the maximum leg-press test (Test-Retest-Reliability; Intra Class Correlation) was 0.88 (95%-CI: 0.82–0.93) as established in a previous study with 30-50-year-old men [24].…”

Effect of high-intensity resistance exercise on cardiometabolic health in older men with osteosarcopenia: the randomised controlled Franconian Osteopenia and Sarcopenia Trial (FrOST)

“…In a recent study, we compared the effect of a time-efficient HIT-RT protocol with a multi-set RT protocol in predominately overweight men aged 30-50 years. [6][7][8] Apart from slightly (non-significant) higher effects on cardiometabolic risk factors, 6 7 HIT-RT demonstrates comparable effects on lean body mass (LBM); however, only in combination with protein supplementation. 8 Thus, while exercise volume of the…”

“… 6–8 Apart from slightly (non-significant) higher effects on cardiometabolic risk factors, 6 7 HIT-RT demonstrates comparable effects on lean body mass (LBM); however, only in combination with protein supplementation. 8 Thus, while exercise volume of the RT might not be the critical aspect, there is considerable evidence, although not undisputed, that high exercise intensity is more favourable for affecting cardiometabolic parameters compared with low or moderate intensity exercise. 9–11 Further, in view of the low effort needed to cover the increased protein demand in older age 12 with protein supplements, the combination of supervised HIT-RT and customised protein supplementation might be a promising approach for this vulnerable cohort.…”

High Intensity Resistance Exercise Training to Improve Body Composition and Strength in Older Men With Osteosarcopenia. Results of the Randomized Controlled Franconian Osteopenia and Sarcopenia Trial (FrOST)

“…In absolute terms, the net effect (HIT-RT vs. KG) of exercise on total body fat mass was 2.1 kg (95% CI: 1.1-3.1 kg; Table 4). Although we anticipated the favorable changes in the HIT-RT (Kemmler et al, 2017b;Wittke et al, 2017), we are in fact unable to explain the pronounced increase in the CG.…”