Grant M. Tinsley

Time-restricted feeding in young men performing resistance training: A randomized controlled trial.

Abstract A randomized controlled trial was conducted to examine eight weeks of resistance training (RT) with and without time-restricted feeding (TRF) in order to assess nutrient intake and changes in body composition and muscular strength in young recreationally active males. The TRF programme consisted of consuming all calories within a four-hour period of time for four days per week, but included no limitations on quantities or types of foods consumed. The RT programme was performed three days per week and consisted of alternating upper and lower body workouts. For each exercise, four sets leading to muscular failure between 8 and 12 repetitions were employed. Research visits were conducted at baseline, four, and eight weeks after study commencement. Measurements of total body composition by dual-energy X-ray absorptiometry and muscle cross-sectional area by ultrasound were obtained. Upper and lower body strength and endurance were assessed, and four-day dietary records were collected. TRF reduced energy intake by ∼650 kcal per day of TRF, but did not affect total body composition within the duration of the study. Cross-sectional area of the biceps brachii and rectus femoris increased in both groups. Effect size data indicate a gain in lean soft tissue in the group that performed RT without TRF (+2.3 kg, d = 0.25). Upper and lower body strength and lower body muscular endurance increased in both groups, but effect sizes demonstrate greater improvements in the TRF group. Overall, TRF reduced energy intake and did not adversely affect lean mass retention or muscular improvements with short-term RT in young males.

Comparison of High-Protein, Intermittent Fasting Low-Calorie Diet and Heart Healthy Diet for Vascular Health of the Obese

Aim: It has been debated whether different diets are more or less effective in long-term weight loss success and cardiovascular disease prevention among men and women. To further explore these questions, the present study evaluated the combined effects of a high-protein, intermittent fasting, low-calorie diet plan compared with a heart healthy diet plan during weight loss, and weight loss maintenance on blood lipids and vascular compliance of obese individuals. Methods: The experiment involved 40 obese adults (men, n = 21; women, n = 19) and was divided into two phases: (a) 12-week high-protein, intermittent fasting, low-calorie weight loss diet comparing men and women (Phase 1) and (b) a 1-year weight maintenance phase comparing high-protein, intermittent fasting with a heart healthy diet (Phase 2). Body weight, body mass index (BMI), blood lipids, and arterial compliance outcomes were assessed at weeks 1 (baseline control), 12 (weight loss), and 64 (12 + 52 week; weight loss maintenance). Results: At the end of weight loss intervention, concomitant reductions in body weight, BMI and blood lipids were observed, as well as enhanced arterial compliance. No sex-specific differences in responses were observed. During phase 2, the high-protein, intermittent fasting group demonstrated a trend for less regain in BMI, low-density lipoprotein (LDL), and aortic pulse wave velocity than the heart healthy group. Conclusion: Our results suggest that a high-protein, intermittent fasting and low-calorie diet is associated with similar reductions in BMI and blood lipids in obese men and women. This diet also demonstrated an advantage in minimizing weight regain as well as enhancing arterial compliance as compared to a heart healthy diet after 1 year.

Intermittent fasting and cardiovascular disease: current evidence and unresolved questions

Intermittent fasting has produced a variety of beneficial health effects in animal models, although high-quality research in humans has been limited. This special report examines current evidences for intermittent fasting in humans, discusses issues that require further examination, and recommends new research that can improve the knowledge base in this emerging research area. While potentially useful for health improvement, intermittent fasting requires further study prior to widespread implementation for health purposes. Randomized, longer-term studies are needed to determine whether using intermittent fasting as a lifestyle rather than a diet is feasible and beneficial for the health of some members of the human population.

Proportional bias between dual-energy x-ray absorptiometry and bioelectrical impedance analysis varies based on sex in active adults consuming high- and low-carbohydrate diets

Dual-energy x-ray absorptiometry (DXA) and bioelectrical impedance analysis (BIA) are common methods of body composition assessment, but the agreement between these methods varies. Bias between DXA and single-frequency BIA was evaluated at 6 different time points in 48 active male and female adults consuming standardized high- and low-carbohydrate diets. It was hypothesized that fixed and proportional biases exist between DXA and BIA but that the extent of bias does not differ based on sex. Substantial fixed bias was present for estimates obtained by DXA and BIA, and both men and women exhibited proportional bias for fat mass (FM) and fat-free mass (FFM). The magnitude of bias was greater in women, and only women exhibited proportional bias for body fat percentage. In individuals with less FM, the mean difference between DXA and BIA was high, indicating that BIA underestimated FM relative to DXA. However, in individuals with greater FM, better agreement was seen. Correspondingly, the mean difference in FFM estimates was greater in individuals with less FFM. In some individuals with high quantities of FM or FFM relative to the sample, the relationship between devices was reversed such that BIA overestimated FM and underestimated FFM. The degree of disagreement between DXA and BIA varies substantially based on body size and sex such that all-encompassing statements regarding the comparability of these technologies cannot presently be made.

Acute and Long-Term Impact of High-Protein Diets on Endocrine and Metabolic Function, Body Composition, and Exercise-Induced Adaptations

Abstract Background: High-protein diets have been shown to improve body composition through alterations in satiety, muscle protein synthesis, and the thermic effect of food. Aim: Given these findings, the purpose of this review is to discuss the integration of the specific hormonal and metabolic effects of high-protein diets following both acute and long-term usage, especially with regard to body composition. Methods: Full-text articles were obtained through PubMed by using the terms “high-protein diet and body composition,” “high-protein diet and exercise,” “high-protein diet risk,” “high-protein diet side effects,” “protein quality PDCAAS,” “RDA for protein,” and “daily protein recommendation.” Articles were initially screened according to their title and abstract; careful evaluation of the full manuscripts was then used to identify relevant articles. Results: The higher satiety exerted by high-protein diets is generated through increments in anorexigenic, as well as decrements in orexigenic hormones. Improvements in muscle mass are achieved by activation of muscle protein synthesis acting through the mTOR pathway. High thermic effect of food is caused due to necessary deamination, gluconeogenesis, and urea synthesis caused by high-protein diets. Interestingly, high-protein diets in both hypo- and normocaloric conditions have shown to improve body composition, whereas in combination with hypercaloric conditions does not seem to increase fat mass, when the excess energy comes from protein. Conclusions: High protein diets effectively improve body composition by acting through different pathways.

High intensity interval resistance training (HIIRT) in older adults: Effects on body composition, strength, anabolic hormones and blood lipids

HighlightsHigh intensity interval resistance training (HIIRT) can be safely performed by older individuals.HIIRT could reduce basal insulin, total cholesterol, LDL and TGs levels.HIIRT could help to maintain lean body mass in older adults.

Reliability and agreement between DXA-derived body volumes and their usage in 4-compartment body composition models produced from DXA and BIA values

ABSTRACT Two research groups recently produced equations for estimation of body volume from dual-energy x-ray absorptiometry (DXA) scans. These body volume estimates can be used for body composition evaluation in modified 4-compartment models. In the present analysis, the reliability of body volume calculations, as well as their usage in 4-compartment models, was explored while employing precise scheduling of assessments and dietary standardization. Forty-eight recreationally active males and females completed two pairs of identical assessments, which included a DXA scan and single-frequency bioelectrical impedance analysis. Each assessment within a pair was separated by 24 hours, during which participants were provided a standardized diet. Body volume and 4-compartment equations were applied to the data, and metrics of reliability and agreement were calculated for body volume and 4-compartment components. While both body volume equations demonstrated excellent reliability individually, substantial disagreement between equations was present when utilized in 4-compartment equations. The magnitude of this disagreement was 4.3 kg for lean mass and fat mass and 6.9% for body fat percentage. At present, the large discrepancies in body composition components when using existing body volume equations preclude their interchangeability and demonstrate the need for continued exploration of the utility of body volume estimates.

A Purported Detoxification Supplement Does Not Improve Body Composition, Waist Circumference, Blood Markers, or Gastrointestinal Symptoms in Healthy Adult Females

ABSTRACT Numerous popular “detoxification” supplements claim to promote the removal of harmful compounds from the body, thereby alleviating gastrointestinal symptoms, improving body composition, and enhancing overall health. The present double-blind, randomized, placebo-controlled trial was conducted to examine the effects of a purported detoxification supplement in healthy young adult females. Participants were randomly assigned to consume a multi-ingredient supplement or placebo daily for four weeks. The supplement contained 1,350 mg/serving of a proprietary blend of papaya leaf, cascara sagrada bark, slippery elm bark, peppermint leaf, red raspberry leaf, fenugreek seed, ginger root, and senna leaf. Body composition, waist circumferences, symptoms of gastrointestinal distress, and blood safety markers were evaluated before and after supplementation. Twenty-two participants completed the study, and data were analyzed via two-way mixed ANOVA and t tests. No beneficial or harmful effects of supplementation were found for body composition, waist circumference, gastrointestinal symptoms, or blood markers. These results indicate that consuming a commercially available dietary supplement that purportedly provides detoxification and body composition benefits is apparently safe in healthy young adult females but does not provide any beneficial effects for body composition or gastrointestinal symptoms.

Precision of Dual-Energy X-Ray Absorptiometry Reflection Scans in Muscular Athletes

BACKGROUND Offset scanning procedures, such as reflection scanning, allow for dual-energy x-ray absorptiometry (DXA) body composition assessment of individuals who are too broad for standard scanning dimensions. However, limited information is available concerning the precision of this procedure, particularly in athletes. METHODOLOGY Twenty-seven muscular athletes (n = 17 males, BMI: 28.8 ± 2.0 kg/m2, DXA body fat: 12.5 ± 2.7%; n = 10 females, BMI: 22.8 ± 1.6 kg/m2, DXA body fat: 19.2 ± 3.4%) underwent consecutive DXA scans on a GE Lunar Prodigy scanner using the reflection scanning technique. The fully automated output was obtained for each scan, and an additional version of each scans output was saved after manual adjustment of regions of interest (ROI). Metrics of reliability and precision were calculated for total and regional body mass (BM), lean mass (LM), fat mass (FM) and bone mineral content (BMC). These metrics included the precision error (PE), least significant change, ΔMean, technical error of measurement, intraclass correlation coefficient, smallest worthwhile effect and minimum difference considered real. RESULTS Reflection scanning produced small errors for BM (PE: ∼0.5%), LM (PE < 1%) and BMC (PE: ∼1.2%), with larger errors observed for total FM (PE: ∼3%). Manual ROI adjustment produced lower errors for total BM, LM, FM, and BMC, as well as lower errors for most regional estimates. The utilization of automated ROI revealed concerns unique to reflection scanning, including unnecessary estimation of trunk composition, which appreciably increased error in this region. Regional estimates produced higher errors for all variables as compared to whole-body estimates, although which regions produced the highest errors differed between BM, LM, FM, and BMC. CONCLUSIONS Reflection scanning allows DXA body composition assessment in individuals exceeding traditional scanning dimensions, including broad athletes. Although this procedure introduces error, it may be minimized through manual adjustment of ROIs and consistency of analysis methods.

Exclusion of Trunk Region Reduces Biological Error but Increases Technical Error of DXA Lean Soft Tissue Estimates from Non-Fasted Assessments

Implementation of an overnight fast is a pervasive recommendation prior to body composition assessment, but this is not always feasible. Previous research has indicated that for dual-energy X-ray absorptiometry (DXA) scans, the trunk region may be particularly susceptible to biological error induced by food and fluid intake. This analysis explored the potential utility of excluding the trunk region from nonfasted DXA scans. Recreationally active adults were assessed by DXA after an overnight fast and again after consumption of standardized high-carbohydrate and low-carbohydrate diets. The effects of food consumption on total and appendicular lean soft tissue (LST; ALST) and ALST-derived skeletal muscle mass (SMM) were evaluated via analysis of variance, and metrics of reliability were calculated. In both conditions, the constant error of nonfasted assessments was slightly lower when the trunk was excluded (ALST and SMM: 0.7-1.2%; LST: 1.5%). However, in both conditions, the total error, standard error of the estimate, and limits of agreement were higher for ALST and SMM (total error: 2.4-3.0%; standard error of the estimate: 2.2-2.8%; and limits of agreement: 4.5-5.6%) than LST (total error: 2.1%; standard error of the estimate: 1.3-1.4%; and limits of agreement: 2.5-2.8%) when expressed relative to mean values. The added technical error due to demarcation of body regions for ALST and SMM appears to outweigh the removal of biological error due to exclusion of the trunk. Although elimination of the trunk region is theoretically appealing for nonfasted DXA assessments, it is apparently an inferior method compared with utilizing whole-body LST.