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Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study).
Duarte, NM, Cruz, AL, Silva, DC, Cruz, GM
The Journal of sports medicine and physical fitness. 2020;(1):75-84
Abstract
BACKGROUND Whey protein is consumed worldwide by athletes due to its alleged benefits on muscle mass and strength. Because of its rich branched chain amino acids content, namely leucine, whey appears to favor muscle protein synthesis through the mTOR pathway in combination with resistance training, when taken after exercise in sufficient amounts. METHODS In the present study resistance trained (≥3 months) participants (men and women) between the age of 18 and 30 years old were randomized in a blinded fashion to whey protein isolate (N.=4) and an isocaloric placebo (N.=4) groups. Both groups were subjected to a 12-week RT protocol designed to increase muscle mass and strength. Muscle thickness of the biceps brachii (BB) at 67% of its length and quadriceps muscles, vastus lateralis (VL); vastus intermidius (VI) and rectus femoris (R.F.) at 30% and 50% of its length were assessed using ultrasound technique. Muscle strength was assessed using an isokinetic protocol at angular velocities of 60º.s-1 (5 repetitions) and 180º.s-1 (10 repetitions) with a range of motion of 0º to 100º on a dynamometer to determine peak torque (PT). Lean body mass (LBM) and body fat percentage (%BF) were assessed using a body composition analyzer through segmental multi-frequency bioelectrical impedance method. All variables were assessed before and after interventions. RESULTS Results show an increase in muscle thickness of all muscles from RT except for V.L. and RF at 30% (P>0.05) with an increase in VI at 50% (P=0.045) and a trend in VI at 30% (P=0.075) related to whey protein intake. PT increased with RT for all knee flexors/extensors (P<0.05) and for elbow flexors/extensors at 60º extension and 180º flexion (P<0.05) with no effect from whey. LBM increased with RT (P=0.015) and %BF was maintained during the trial (P>0.05). No interactions were found between training and supplementation. CONCLUSIONS Supplementation with whey protein, combined with RT can increase muscle mass with no effects on muscle strength. Whey protein supplementation may alter body composition in favor of additional fat free mass with no significant changes in body fat.
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Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.
Ramírez-Vélez, R, Izquierdo, M, Castro-Astudillo, K, Medrano-Mena, C, Monroy-Díaz, AL, Castellanos-Vega, RDP, Triana-Reina, HR, Correa-Rodríguez, M
Nutrients. 2020;(8)
Abstract
The objectives of this secondary analysis are (1) to investigate the differential effects of exercise training modalities-high-intensity interval training (HIIT), resistance training (RT), combined training (CT = HIIT + RT), and/or nutritional guidance (NG) alone-on local fat/lean mass indexes in adults with excess of adiposity; (2) to identify the individual patterns of response based on either a clinical criterion of weight loss (≥5%) and/or technical error (TE) of measurement of local fat/lean mass indexes; and (3) to assess the individual change for body composition parameters assigned either to HIIT, RT, CT, and/or NG groups utilizing a TE. A 12-week trial was conducted in 55 participants randomized to one of the four interventions. The primary outcome was clinical change in body weight (i.e., weight loss of ≥5%). Secondary outcomes included change in ratio of android and gynoid fat mass, as well as local fat and lean mass indexes (arms, trunk, and legs), before and after intervention. The main findings from the current analysis revealed that (i) after 12 weeks of follow-up, significant decreases in several body composition indexes were found including body weight, arm, trunk, and legs fat mass, and android and gynecoid fat mass were observed in HIIT, RT, and CT groups (p < 0.05); (ii) a significant proportion of individuals showed a positive response following 12 weeks of training, led by the HIIT group with 44% and followed by RT with 39% in 9 indexes; (iii) the HIIT group showed lowest rates of adverse responders with (6%); and (iv) the individual patterns of response utilizing clinically meaningful weight loss were not necessarily associated with the corresponding individual training-induced changes in body composition indexes in adults with excess of adiposity. Overall, the study suggests that HIIT has an important ability to reduce the prevalence of non-response to improve body composition indexes.
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Resistance training decreases plasma levels of adipokines in postmenopausal women.
Ward, LJ, Nilsson, S, Hammar, M, Lindh-Åstrand, L, Berin, E, Lindblom, H, Spetz Holm, AC, Rubér, M, Li, W
Scientific reports. 2020;(1):19837
Abstract
Physical inactivity and the onset of menopause increase the risk of cardiovascular disease amongst postmenopausal women. We aim to investigate the effect of resistance training (RT) on plasma levels of selected cytokines, adipokines, myokines, and sex hormones in postmenopausal women with vasomotor symptoms. This was a sub-study of a randomised controlled trial investigating the effects of RT on vasomotor symptoms in postmenopausal women. Women were randomised to join a 15-week RT program (n = 26) or remain sedentary as control (n = 29). Venous blood samples were taken at week-0 and week-15 for all participants. Enzyme-linked immunosorbent assays and multiple bead assays were used to measure cytokines, adipokines, myokines, and sex hormones in plasma. Plasma measurements of 16 of 33 analytes were within detectable limits. After adjusting for good compliance in the RT group (58% of RT participants), after 15 weeks, significantly lower plasma levels of adiponectin (p < 0.001), lipocalin-2 (p < 0.01) and resistin (p = 0.04) were found. Comparing control and RT women, using change-over-time values, significant increases in median testosterone and sex hormone binding globulin levels were seen in RT women. RT intervention lowers the levels of adipokines, particularly adiponectin, in postmenopausal women with vasomotor symptoms. These results were secondary outcomes of a clinical trial, and further investigations in a larger cohort are essential with the additional control of diet control and body composition analyses. Nevertheless, our study shows RT may be a beneficial intervention in reducing inflammation amongst postmenopausal women.
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Resistance training combined with blood flow restriction in cirrhosis: study protocol for a randomized controlled trial.
Nóbrega, SR, Chachá, SGF, Libardi, CA
Trials. 2020;(1):446
Abstract
BACKGROUND Patients affected by hepatic cirrhosis show reductions in muscle mass and function, with poor quality of life and functional performance. As such, resistance training with blood flow restriction (BFR-RT) could be a useful therapeutic tool for health promotion. Thus, we aim to verify the effects of this intervention on muscle strength, muscle mass, fiber Pennation angle, fascicle length, functional performance, quality of life, and fall risk scores in this population. METHODS Thirty participants will be randomly distributed between 1) BFR-RT and 2) control (CTRL). Assessments will occur at three time points: before the training intervention (0 W), after 12 weeks (12 W), and at follow-up (24 W). The following variables will be assessed: Child-Pugh classification; MELD score; SF-36 questionnaire; fatigue severity index; 6-min walk test; timed-up and go; 30-s sitting and rising test; dietary record; one-repetition maximum (1-RM) strength test (knee extension exercise); and vastus lateralis' cross-sectional area, Pennation angle, and fascicle length. The BFR-RT group will undergo 12 weeks of knee extension exercise (1 × 30 repetitions and 3 × 15 repetitions at 20% 1-RM and 50% of total blood flow occlusion pressure), with two sessions per week. Data normality will be assessed using the Shapiro-Wilk test. In case of normal distribution, a one-way repeated measures analysis of variance will be implemented to test for differences in baseline values. A mixed model then will be applied for each dependent variable. In case of non-normal data distribution, a Kruskal-Wallis test will be implemented to test for differences in baseline values. Next, the Friedman test will be used to analyze repeated measures. Within- and between-group effect sizes will be calculated using Cohen's d for each outcome. Finally, the minimal clinically important difference will be analyzed with distribution-based methods. DISCUSSION To our knowledge, this will be the first trial to investigate BFR-RT in patients with cirrhosis and evaluate the effects on neuromuscular parameters, functional performance, disease severity, and quality of life outcomes. TRIAL REGISTRATION Brazilian Clinical Trials Registry (ReBec): RBR-395mfw. Registered on 25 August 2018.
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Resistance Exercise-induced Regulation of Muscle Protein Synthesis to Intraset Rest.
Salvador, AF, Askow, AT, McKenna, CF, Fang, HY, Burke, SK, Li, Z, Ulanov, AV, Paluska, SA, Petruzzello, SJ, Boppart, MD, et al
Medicine and science in sports and exercise. 2020;(5):1022-1030
Abstract
UNLABELLED During a traditional set configuration of resistance exercise (TRD), characterized by a continuous completion of repetitions, a decrease in power output tends to occur throughout a set of repetitions. Inclusion of intraset rest, otherwise known as a cluster set configuration (CLU), counteracts this power decline. However, the effect of a CLU configuration on postexercise myofibrillar protein synthesis rates (MPS) and anabolic signaling has not been investigated. PURPOSE We aimed to determine if any mechanistic differences exist between TRD and CLU signaling events associated with muscle anabolism. METHODS In randomized crossover trials, eight resistance-trained participants (23 ± 1 yr, 81 ± 4.7 kg, body fat: 18% ± 1.9%; 1 repetition maximum [1RM], 150 ± 9.1 kg) performed an acute bout of CLU (4 sets × (2 × 5) repetitions, 30-s intraset rest, 90-s interset rest) and TRD (4 sets × 10 repetitions, 120-s interset rest) barbell back squats at approximately 70% 1RM with total volume load equated during primed continuous L-[ring-C6]phenylalanine infusions. Blood and muscle biopsy samples were collected at rest and after exercise at 0, 2, and 5 h. RESULTS There was no difference in postexercise MPS between the CLU and TRD condition (P > 0.05) and no changes in phosphorylation of mTORC1 downstream targets (p70S6K and 4EBP1). Total and phosphorylated yes-associated protein on Ser127 transiently increased (P < 0.01) immediately after exercise (t = 0) in CLU (~2.1-fold) and TRD condition (~2.2-fold). CONCLUSIONS Our results show that CLU is a viable anabolic option by preserving power output with similar MPS stimulation when compared with the TRD condition in trained young adults.
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Resistance Training Performed With Single and Multiple Sets Induces Similar Improvements in Muscular Strength, Muscle Mass, Muscle Quality, and IGF-1 in Older Women: A Randomized Controlled Trial.
Cunha, PM, Nunes, JP, Tomeleri, CM, Nascimento, MA, Schoenfeld, BJ, Antunes, M, Gobbo, LA, Teixeira, D, Cyrino, ES
Journal of strength and conditioning research. 2020;(4):1008-1016
Abstract
Cunha PM, Nunes JP, Tomeleri CM, Nascimento MA, Schoenfeld BJ, Antunes M, Gobbo LA, Teixeira D, and Cyrino ES. Resistance training performed with single and multiple sets induces similar improvements in muscular strength, muscle mass, muscle quality, and IGF-1 in older women: A randomized controlled trial. J Strength Cond Res 34(4): 1008-1016, 2020-The purpose of this study was to compare the effects between single set vs. multiple sets of resistance training (RT) on measures of muscular strength, muscle mass, muscle quality (MQ), and insulin-like growth factor 1 (IGF-1) in untrained healthy older women. Sixty-two older women were randomly assigned to 1 of the 3 groups: single-set RT (SS, n = 21), multiple-sets RT (MS, n = 20), or nontraining control (CG, n = 21). Both training groups performed RT for 12 weeks, using 8 exercises of 10-15 repetitions maximum for each exercise. The SS group performed only 1 set per exercise, whereas MS performed 3 sets. Anthropometry, muscle strength (1RM tests), lean soft tissue (LST), and MQ from upper limbs (UL) and lower limbs (LL), and IGF-1 were measured before and after training. Both training groups showed significant pre-training to post-training increases for UL1RM (SS: 37.1%, MS: 27.3%, CG: -3.0%), LL1RM (SS: 16.3%, MS: 21.7%, CG: -0.7%), ULLST (SS: 7.8%, MS: 8.8%, CG: -1.1%), LLLST (SS: 5.6%, MS: 6.3%, CG: -0.8%), upper-limb muscle quality (SS: 25.2%, MS: 16.7%, CG: -0.2%), lower-limb muscle quality (SS: 10.5%, MS: 15.4%, CG: -3.5%), and IGF-1 (SS: +7.1%, MS: +10.1%, CG: -2.2%). We conclude that both SS and MS produce similar increases in muscular strength, LST, and MQ of upper and lower limbs, and IGF-1 after 12 weeks of RT in untrained older women. Our results suggest that, in the early stages, the RT regardless number of sets is effective for improving muscular outcomes in this population.
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Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging.
McKendry, J, Currier, BS, Lim, C, Mcleod, JC, Thomas, ACQ, Phillips, SM
Nutrients. 2020;(7)
Abstract
Skeletal muscle plays an indispensable role in metabolic health and physical function. A decrease in muscle mass and function with advancing age exacerbates the likelihood of mobility impairments, disease development, and early mortality. Therefore, the development of non-pharmacological interventions to counteract sarcopenia warrant significant attention. Currently, resistance training provides the most effective, low cost means by which to prevent sarcopenia progression and improve multiple aspects of overall health. Importantly, the impact of resistance training on skeletal muscle mass may be augmented by specific dietary components (i.e., protein), feeding strategies (i.e., timing, per-meal doses of specific macronutrients) and nutritional supplements (e.g., creatine, vitamin-D, omega-3 polyunsaturated fatty acids etc.). The purpose of this review is to provide an up-to-date, evidence-based account of nutritional strategies to enhance resistance training-induced adaptations in an attempt to combat age-related muscle mass loss. In addition, we provide insight on how to incorporate the aforementioned nutritional strategies that may support the growth or maintenance of skeletal muscle and subsequently extend the healthspan of older individuals.
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Simple resistance exercise decreases cytokeratin 18 and fibroblast growth factor 21 levels in patients with nonalcoholic fatty liver disease: A retrospective clinical study.
Takahashi, A, Abe, K, Fujita, M, Hayashi, M, Okai, K, Ohira, H
Medicine. 2020;(22):e20399
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Abstract
Cytokeratin 18 (CK18) and fibroblast growth factor 21 (FGF21) are elevated in patients with nonalcoholic fatty liver disease (NAFLD) and are useful markers for identifying or monitoring outcomes. Exercise therapy is one of the established treatments for NAFLD; however, few studies have investigated the effectiveness of exercise therapy on CK18 and FGF21 levels. Therefore, the aim of the present study was to assess the effects of 12 weeks of simple resistance exercise on CK18 and FGF21 levels in patients with NAFLD.Fifty patients with NAFLD were assigned to a resistance exercise group (n = 23) or a control group (n = 27) for a trial period of 12 weeks. During the study, the resistance exercise group performed two exercises (push-ups and squats) three times a week on nonconsecutive days, whereas the control group proceeded with regular physical activities under a restricted diet. We then compared serum levels of CK18 fragments (M65) and FGF21 between groups just before and after the 12-week period.Serum M65 levels (880.0 ± 503.6 vs 648.9 ± 450.2 U/L; P < .01) were significantly decreased in the exercise group. However, no significant differences were observed in body mass index or skeletal muscle. The decreases in serum M65 (-231.1 ± 354.7 vs 56.2 ± 375.0 U/L; P = .02), and FGF21 levels (-41.7 ± 98.2 vs. 33.2 ± 127.6 pg/mL; P = .03) were significantly greater in the exercise than in the control group. Changes in M65 levels in the exercise group were significantly correlated with changes in alanine aminotransferase levels (r = 0.618, P < .01).Simple resistance exercise reduced CK18 and FGF21 levels in patients with NAFLD. These findings suggest that resistance exercise consisting of push-ups and squats helps prevent the progression of NAFLD.
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Effects of land- and water-based exercise programmes on postural balance in individuals with COPD: additional results from a randomised clinical trial.
de Castro, LA, Felcar, JM, de Carvalho, DR, Vidotto, LS, da Silva, RA, Pitta, F, Probst, VS
Physiotherapy. 2020;:58-65
Abstract
OBJECTIVE To investigate the effects of water-based exercise training on postural balance in individuals with chronic obstructive pulmonary disease (COPD), and compare the effects of two similar protocols of land- and water-based exercise programmes on postural balance in this population. DESIGN Randomised clinical trial. SETTING University-based, outpatient, physical therapy clinic. SUBJECTS Fifty individuals with COPD. INTERVENTIONS Participants were assigned at random to the land group (LG; n=27) or the water group (WG; n=23), and underwent high-intensity endurance and strength training three times per week for 3months. MAIN OUTCOME MEASURES Functional balance was assessed by the timed up and go test (TUG), and static balance was assessed with a force platform in the following conditions: standing with feet hip-width apart and eyes open; standing with feet hip-width apart and eyes closed; standing on a short base; and one-legged stance. RESULTS Seventeen subjects completed the intervention in the LG {nine males, mean age 64 [standard deviation (SD) 8] years, mean forced expiratory volume in 1 second (FEV1) 48 (SD 17) %predicted} compared with 14 subjects in the WG [nine males, mean age 65 (SD 8) years, FEV1 51 (SD 15) %predicted]. Water-based exercise training had a positive effect on functional balance [TUG: mean difference -1.17 (-1.93 to -0.41 95% confidence interval) seconds; P=0.006], whereas static balance remained unaltered for both groups. There was no between-group difference in postural balance after exercise training; however, a higher proportion of participants who had a clinically relevant improvement in the TUG were in the WG (LG 35%, WG 64%; P<0.001). CONCLUSION Functional balance improved after 3months of high-intensity exercise training performed in water. Despite the environment, non-specific training seems to be insufficient to improve static balance. CLINICAL TRIAL REGISTRATION NUMBER clinicalTrials.gov NCT01691131.
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Effect of Strength Training on Biomechanical and Neuromuscular Variables in Distance Runners: A Systematic Review and Meta-Analysis.
Trowell, D, Vicenzino, B, Saunders, N, Fox, A, Bonacci, J
Sports medicine (Auckland, N.Z.). 2020;(1):133-150
Abstract
BACKGROUND Concurrent strength and endurance (CSE) training improves distance running performance more than endurance training alone, but the mechanisms underpinning this phenomenon are unclear. It has been hypothesised that biomechanical or neuromuscular adaptations are responsible for improvements in running performance; however, evidence on this topic has not been synthesised in a review. OBJECTIVE To evaluate the effect of CSE training on biomechanical and neuromuscular variables in distance runners. METHODS Seven electronic databases were searched from inception to November 2018 using key terms related to running and strength training. Studies were included if the following criteria were met: (1) population: 'distance' or 'endurance' runners of any training status; (2) intervention: CSE training; (3) comparator: running-only control group; (4) outcomes: at least one biomechanical or neuromuscular variable; and, (5) study design: randomised and non-randomised comparative training studies. Biomechanical and neuromuscular variables of interest included: (1) kinematic, kinetic or electromyography outcome measures captured during running; (2) lower body muscle force, strength or power outcome measures; and (3) lower body muscle-tendon stiffness outcome measures. Methodological quality and risk of bias for each study were assessed using the PEDro scale. The level of evidence for each variable was categorised according to the quantity and PEDro rating of the included studies. Between-group standardised mean differences (SMD) with 95% confidence intervals (95% CI) were calculated for studies and meta-analyses were performed to identify the pooled effect of CSE training on biomechanical and neuromuscular variables. RESULTS The search resulted in 1578 potentially relevant articles, of which 25 met the inclusion criteria and were included. There was strong evidence that CSE training significantly increased knee flexion (SMD 0.89 [95% CI 0.48, 1.30], p < 0.001), ankle plantarflexion (SMD 0.74 [95% CI 0.21-1.26], p = 0.006) and squat (SMD 0.63 [95% CI 0.13, 1.12], p = 0.010) strength, but not jump height, more than endurance training alone. Moderate evidence also showed that CSE training significantly increased knee extension strength (SMD 0.69 [95% CI 0.29, 1.09], p < 0.001) more than endurance training alone. There was very limited evidence reporting changes in stride parameters and no studies examined changes in biomechanical and neuromuscular variables during running. CONCLUSIONS Concurrent strength and endurance training improves the force-generating capacity of the ankle plantarflexors, quadriceps, hamstrings and gluteal muscles. These muscles support and propel the centre of mass and accelerate the leg during running, but there is no evidence to suggest these adaptations transfer from strength exercises to running. There is a need for research that investigates changes in biomechanical and neuromuscular variables during running to elucidate the effect of CSE training on run performance in distance runners.