Edilaine F. Cavalcante

Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial

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.

Improvement of cellular health indicators and muscle quality in older women with different resistance training volumes

ABSTRACT The main purpose of this study was to compare the effects of resistance training (RT) performed with different training volumes on phase angle (PhA), body water components, and muscle quality (MQ) in untrained older adult women. A second purpose was to assess the relationship between PhA and MQ. Sixty-two older adult women (68.6 ± 5.0 years, 65.2 ± 13.3 kg, 156.1 ± 6.2 cm) were randomly assigned into one of the three groups: two training groups performed either 1 set (G1S) or 3 sets (G3S), or a control group (CG). Body water components and PhA were estimated by bioelectrical impedance (BIA). MQ was determined by dividing skeletal muscle mass estimated by dual-energy absorptiometry (DXA) by total muscle strength from three exercises. After the intervention period, both training groups demonstrated improvements (P < 0.05) when compared with CON for intracellular water, total body water, PhA, and MQ. These results suggest that RT can improve PhA, body water components, and MQ after 12 weeks of RT in untrained older women, regardless of training volume. Furthermore, changes in MQ were positively correlated with changes in PhA (r = 0.60, P < 0.01).

Effects of Single Set Resistance Training With Different Frequencies on a Cellular Health Indicator in Older Women

The main purpose of this study was to compare the effects of resistance training (RT) performed two versus three times per week on phase angle (a cellular health indicator) in older women. A total of 39 women (69.1u2009±u20095.5 years) were randomly assigned to perform a RT program two (G2X) or three (G3X) days per week for 12 weeks. The RT was a whole-body program (eight exercises, one set, 10-15 repetitions). Phase angle, resistance, reactance, and total body water were assessed by bioimpedance spectroscopy. Intracellular water, reactance, and phase angle increased significantly in G2X (2.1%, 3.0%, and 5.6%, respectively) and G3X (5.0%, 6.9%, and 10.3%, respectively) from pretraining to posttraining, with no significant difference between groups. Bioimpedance resistance decreased similarly in both groups (G2Xu2009=u2009-1.7% vs. G3Xu2009=u2009-3.2%). We conclude that a single set RT program with a frequency of 2 days per week may be sufficient to promote an improvement in cellular health in older women.

Phase angle is related with inflammatory and oxidative stress biomarkers in older women

Background The aim of this study was to examine the relation between phase angle (PhA) and inflammatory and oxidative stress biomarkers in older women. Methods One hundred and fifty‐five physically independent older women participated in this study (67.7 ± 5.7 years, 27.0 ± 4.4 kg/m2). Inflammatory markers included interleukin 6 (IL‐6), tumor necrosis factor alpha (TNF‐&agr;), and acute phase reactive protein (CRP). Oxidative stress biomarkers comprised superoxide dismutase (SOD), catalase (CAT), advanced oxidation protein products (AOPP), and total radical‐trapping antioxidant potential (TRAP). A spectral bioelectrical impedance device was used to estimate resistance (R) and reactance (Xc) at frequency 50 kHz, and subsequently PhA was calculated as arc‐tangent (Xc / R) × 180° / &pgr;. The covariates appendicular lean soft‐tissue (ALST), trunk fat mass, and total body fat were determined by whole‐body dual‐energy X‐ray absorptiometry. Linear regression analysis was conducted to further test if PhA is related with the dependent variables, after adjusting for potential covariates. Results After controlling for the potential covariates (age, trunk fat mass, ALST, and number of diseases) PhA exhibited a significant inverse relation with IL‐6 (&bgr; = −0.97; P < 0.01), TNF‐&agr; (&bgr; = −0.84; P < 0.01), and CRP (&bgr; = −0.58; P < 0.01). Conversely, PhA was significantly related to CAT (&bgr; = 7.27; P < 0.01), SOD (&bgr; = 10.55; P < 0.01) and TRAP (&bgr; = 73.08; P < 0.01). The AOPP did not demonstrate a significant correlation with PhA (P > 0.05). Conclusion Our findings show that PhA is a simple and relevant explanatory variable which is related inflammatory and stress oxidative markers in physically independent older women, regardless of age, number of diseases, and body composition. HighlightsPhase Angle is inversely related to inflammatory biomarkers (IL‐6, TNF‐&agr;, and CRP) in older women.Phase Angle is positively related to antioxidant enzymes (SOD and CAT) and the total radical‐trapping antioxidant (TRAP)Phase Angle could be a useful tool to predict inflammatory and stress oxidative markers in older women.

Effects of Modified Pyramid System on Muscular Strength and Hypertrophy in Older Women

This study aimed to analyze the effects of a pyramid system performed with two repetition zones on muscular strength and skeletal muscle mass (SMM) in older women. Thirty-nine physically independent older women (67.8±5.4 years) were randomly assigned into one of two of groups that performed an 8-week resistance training program in an ascending pyramid fashion. Both groups performed 3 sets: a narrow repetition zone (NPR, n=20) with 12/10/8 repetitions, and a wide repetition zone (WPR, n=19) with 15/10/5 repetitions. The program consisted of 8 whole-body exercises, performed 3 times a week. Dual-energy X-ray absorptiometry was used to measure SMM, and muscular strength was evaluated by one-repetition maximum (1RM). Both groups increased (P<0.05) SMM (NPR=+u20094.7%, effect size=+u20090.34; WPR=+u20098.4%, effect size=+u20090.77), and total strength (NPR=+u200911.3%, effect size=+u20090.80; WPR=+u200913.8%, effect size=0.84), without statistical differences between them. Results suggest that both zones of repetitions in a pyramid system are effective strategies to improve muscular strength and muscle growth in older women.

Effects of Different Resistance Training Frequencies on Fat in Overweight/Obese Older Women

AIMnThis study compared the effect of different resistance training (RT) frequencies on total, android, gynoid and trunk body fat in overweight/obese older women.nnnMETHODSnFifty-seven overweight/obese older women (66.9±5.3 years and 39.9±4.9% body fat) were randomly assigned to one of three groups: a group performing RT twice a week (G2X), a group performing RT three times a week (G3X), or a non-exercise control group (CG). Both training groups performed the same 12-week RT program consisting of 8 exercises that trained all major muscle groups. Dual-energy X-ray absorptiometry was used to assess body composition.nnnRESULTSnAfter the intervention period, both G2X and G3X demonstrated significant (P<0.05) reductions in adiposity compared to the CG for total body fat (G2X=-1.7%, G3X=-2.7%, CG=+2.1%), android fat (G2X=-6.2%, G3X=-7.0%, CG=+8.6%), gynoid fat (G2X=-2.5%, G3X=-2.9%, CG=+1.0%), and trunk fat (G2X=-2.5%, G3X=-3.0%, CG=+2.9%), with no significant differences between training groups.nnnCONCLUSIONnThese results demonstrate that a low-volume 12-week RT program performed two or three times per week causes decreases in total and regional fat deposition with the greatest reductions occurring in the android region.

Effect of protein intake beyond habitual intakes following resistance training on cardiometabolic risk disease parameters in pre-conditioned older women

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.

Lower protein and higher carbohydrate intake are related with altering metabolic syndrome components in elderly women: A cross-sectional study

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. HighlightsMetabolic syndrome is a set of factors that promote important metabolic alterations.Risk of death was increased in metabolic syndrome.Behavioral factors, as diet, may favor the development of this metabolic disorder

Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men:

Background: Creatine (Cr) supplementation associated with resistance training produces greater muscular strength improvements in the upper compared with the lower body; however, no study has investigated if such region-specific results are seen with gains in muscle mass. Aim: We aimed to evaluate the effect of Cr supplementation in combination with resistance training on lean soft tissue changes in the upper and lower limbs and trunk in resistance-trained young adult men. Methods: In a randomized, double-blind and placebo-controlled design, 43 resistance-trained men (22.7 ± 3.0 years, 72.9 ± 8.7 kg, 177.9 ± 5.7 cm, 23.0 ± 2.5 kg/m2) received either creatine (Cr, n = 22) or placebo (PLA, n = 21) over an 8-week study period. The supplementation protocol included a loading phase (7 days, four doses of 0.3 g/kg per day) and a maintenance phase (7 weeks, single dose of 0.03 g/kg per day). During the same period, subjects performed resistance training four times per week using the following two-way split routine: Monday and Thursday = pectoral, shoulders, triceps, and abdomen, Tuesday and Friday = back, biceps, thighs, and calves. Lean soft tissue of the upper limbs (ULLST), lower limbs (LLLST), and trunk (TLST) was assessed by dual-energy X-ray absorptiometry before and after the intervention. Results: Both groups showed significant (p < 0.001) improvements in ULLST, LLLST, TLST, and the Cr group achieved greater (p < 0.001) increases in these outcomes compared with PLA. For the Cr group, improvements in ULLST (7.1 ± 2.9%) were higher than those observed in LLLST (3.2 ± 2.1%) and TLST (2.1 ± 2.2%). Otherwise, for PLA group there was no significant difference in the magnitude of segmental muscle hypertrophy (ULLST = 1.6 ± 3.0%; LLLST = 0.7 ± 2.8%; TLST = 0.7 ± 2.8%). Conclusion: Our results suggest that Cr supplementation can positively augment muscle hypertrophy in resistance-trained young adult men, particularly in the upper limbs.