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- Title
Strategic Ingestion of High-Protein Dairy Milk during a Resistance Training Program Increases Lean Mass, Strength, and Power in Trained Young Males.
- Authors
Pourabbas, Maryam; Bagheri, Reza; Hooshmand Moghadam, Babak; Willoughby, Darryn S.; Candow, Darren G.; Elliott, Bradley T.; Forbes, Scott C.; Ashtary-Larky, Damoon; Eskandari, Mozhgan; Wong, Alexei; Dutheil, Frédéric
- Abstract
Background: We evaluated the effects of high-protein dairy milk ingestion on changes in body composition, strength, power, and skeletal muscle regulatory markers following 6 weeks of resistance training in trained young males. Methods: Thirty resistance-trained young males (age: 27 ± 3 years; training experience: 15 ± 2 months) were randomly assigned to one of two groups: high-protein dairy milk (both whey and casein) + resistance training (MR; n = 15) or isoenergetic carbohydrate (maltodextrin 9%) + resistance training (PR; n = 15). Milk and placebo were ingested immediately post-exercise (250 mL; 30 g protein) and 30 min before sleep (250 mL; 30 g protein). Before and after 6 weeks of linear periodized resistance training (4 times/week), body composition (bioelectrical impedance), strength, power, and serum levels of skeletal muscle regulatory markers (insulin-like growth factor 1 (IGF-1), growth hormone, testosterone, cortisol, follistatin, myostatin, and follistatin–myostatin ratio) were assessed. Results: The MR group experienced a significantly higher (p < 0.05) increase in lean mass, strength, and power (upper- and lower-body) than the PR group. Further, IGF-1, growth hormone, testosterone, follistatin, and follistatin–myostatin ratio were significantly increased, while cortisol and myostatin significantly decreased in the MR group than the PR group (p < 0.05). Conclusions: The strategic ingestion of high-protein dairy milk (post-exercise and pre-sleep) during 6 weeks of resistance training augmented lean mass, strength, power, and altered serum concentrations of skeletal muscle regulatory markers in trained young males compared to placebo.
- Subjects
RESISTANCE training; BODY composition; SKELETAL muscle; MEN'S health; CONNECTIVE tissue growth factor; LEAN body mass; TIME; HYPERTROPHY; TESTOSTERONE; HEALTH outcome assessment; DAIRY products; RANDOMIZED controlled trials; PLACEBOS; PRE-tests &; post-tests; HUMAN growth hormone; COMPARATIVE studies; MUSCLE strength; HIGH-protein diet; BIOELECTRIC impedance; DESCRIPTIVE statistics; STATISTICAL sampling; MYOSTATIN; HYDROCORTISONE
- Publication
Nutrients, 2021, Vol 13, Issue 3, p948
- ISSN
2072-6643
- Publication type
Article
- DOI
10.3390/nu13030948