Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study

• Published in: Nutrients 2016-06, Vol.8 (6), p.332-332
• Main Authors: Arciero, Paul J, Ives, Stephen J, Norton, Chelsea, Escudero, Daniela, Minicucci, Olivia, O'Brien, Gabe, Paul, Maia, Ormsbee, Michael J, Miller, Vincent, Sheridan, Caitlin, He, Feng
• Format: Article
• Language: English
• Subjects: Adult; augmentation index; Body Composition; Diet; Dietary Proteins - administration & dosage; Dietary Supplements; Exercise; exercise-trained women; Female; Fitness training programs; Human subjects; Humans; Hunger; Intervention; Meals; Middle Aged; Muscle strength; muscular fitness; Nutrition research; Physical Conditioning, Human; Physical fitness; Physical Fitness - physiology; PRISE; protein-pacing; Proteins; Satiety Response; Womens health
• ISSN: 2072-6643; 2072-6643
• DOI: 10.3390/nu8060332

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.