Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study.
The beneficial cardiometabolic and body composition effects of combined protein-pacing (P; 5-6 meals/day at 2.0 g/kg BW/day) and multi-mode exercise (resistance, interval, stretching, endurance; RISE) training (PRISE) in obese adults has previously been established. The current study examines PRISE on physical performance (endurance, strength and power) outcomes in healthy, physically active women. Thirty exercise-trained women (>4 days exercise/week) were randomized to either PRISE (n = 15) or a control (CON, 5-6 meals/day at 1.0 g/kg BW/day; n = 15) for 12 weeks. Muscular strength (1-RM bench press, 1-RM BP) endurance (sit-ups, SUs; push-ups, PUs), power (bench throws, BTs), blood pressure (BP), augmentation index, (AIx), and abdominal fat mass were assessed at Weeks 0 (pre) and 13 (post). At baseline, no differences existed between groups. Following the 12-week intervention, PRISE had greater gains (p < 0.05) in SUs, PUs (6 ± 7 vs. 10 ± 7, 40%; 8 ± 13 vs. 14 ± 12, 43% ∆reps, respectively), BTs (11 ± 35 vs. 44 ± 34, 75% ∆watts), AIx (1 ± 9 vs. -5 ± 11, 120%), and DBP (-5 ± 9 vs. -11 ± 11, 55% ∆mmHg). These findings suggest that combined protein-pacing (P; 5-6 meals/day at 2.0 g/kg BW/day) diet and multi-component exercise (RISE) training (PRISE) enhances muscular endurance, strength, power, and cardiovascular health in exercise-trained, active women.
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. parciero@skidmore.edu.
Paul J
PJ
Arciero
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. sives@skidmore.edu.
Stephen J
SJ
Ives
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. chelseanorton1@gmail.com.
Chelsea
C
Norton
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. descuder@skidmore.edu.
Daniela
D
Escudero
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. ominicucci1@gmail.com.
Olivia
O
Minicucci
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. gobrien@skidmore.edu.
Gabe
G
O'Brien
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. maiapaul@yahoo.com.
Maia
M
Paul
Institute of Sports Sciences &amp; Medicine, Department of Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA. mormsbee@fsu.edu.
Michael J
MJ
Ormsbee
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. vin.miller@gmail.com.
Vincent
V
Miller
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. csherida@skidmore.edu.
Caitlin
C
Sheridan
Human Nutrition and Metabolism Laboratory, Department of Health and Exercise Sciences, Skidmore College, Saratoga Springs, NY 12866, USA. fhe@csuchico.edu.|Department of Kinesiology, California State University, Chico, CA 95929, USA. fhe@csuchico.edu.
Feng
F
He
D000328:Adult; D001823:Body Composition; D004032:Diet; D004044:Dietary Proteins / Q000008:administration & dosage*; D019587:Dietary Supplements; D005260:Female; D006801:Humans; D006815:Hunger; D008875:Middle Aged; D064797:Physical Conditioning, Human; D010809:Physical Fitness / Q000502:physiology*; D012528:Satiety Response
D004044:Dietary Proteins
PRISE; augmentation index; exercise-trained women; muscular fitness; protein-pacing