Resistance Training for Older Women: Do Adaptive Responses Support the ACSM and NSCA Position Stands?

PURPOSE: The optimal intensity of resistance training (RT) to improve muscular, physical performance, and metabolic adaptations still needs to be well established for older adults. Based on current position statements, we compared the effects of two different RT loads on muscular strength, functional performance, skeletal muscle mass, hydration status, and metabolic biomarkers in older women. METHODS: One hundred one older women were randomly allocated to perform a 12-wk whole-body RT program (eight exercises, three sets, three nonconsecutive days a week) into two groups: 8-12 repetitions maximum (RM) and 10-15RM. Muscular strength (1RM tests), physical performance (motor tests), skeletal muscle mass (dual-energy X-ray absorptiometry), hydration status (bioelectrical impedance), and metabolic biomarkers (glucose, total cholesterol, HDL-c, HDL-c, triglycerides, and C-reactive protein) were measured at baseline and posttraining. RESULTS: Regarding muscular strength, 8-12RM promoted higher 1RM increases in chest press (+23.2% vs +10.7%, P < 0.01) and preacher curl (+15.7% vs +7.4%, P < 0.01), but not in leg extension (+14.9% vs +12.3%, P > 0.05). Both groups improved functional performance ( P < 0.05) in gait speed (4.6%-5.6%), 30 s chair stand (4.6%-5.9%), and 6 min walking (6.7%-7.0%) tests, with no between-group differences ( P > 0.05). The 10-15RM group elicited superior improves in the hydration status (total body water, intracellular and extracellular water; P < 0.01), and higher gains of skeletal muscle mass (2.5% vs 6.3%, P < 0.01), upper (3.9% vs 9.0%, P < 0.01) and lower limbs lean soft tissue (2.1% vs 5.4%, P < 0.01). Both groups improved their metabolic profile. However, 10-15RM elicited greater glucose reductions (-0.2% vs -4.9%, P < 0.05) and greater HDL-c increases (-0.2% vs +4.7%, P < 0.01), with no between-group differences for the other metabolic biomarkers ( P > 0.05). CONCLUSIONS: Our results suggest that 8-2RM seems more effective than 10-15RM for increasing upper limbs' muscular strength, whereas the adaptative responses for lower limbs and functional performance appear similar in older women. In contrast, 10-15RM seems more effective for skeletal muscle mass gains, and increased intracellular hydration and improvements in metabolic profile may accompany this adaptation.

Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training.

PURPOSE: Resistance training (RT) combined with appropriate dietary intake can promote a concomitant increase in skeletal muscle mass (SMM) and reduction in fat mass, a condition termed body recomposition. This study's primary purpose was to explore the effects of protein ingestion on body recomposition after 24 wk of RT in older women. METHODS: Data from 130 untrained older women (68.7 ± 5.6 yr, 66.5 ± 11.5 kg, 155.5 ± 6.0 cm, and 27.4 ± 4.0 kg·m-2) across six studies were retrospectively analyzed. The participants were divided into tertiles according to their customary protein intake (g·kg-1·d-1): lower (LP; n = 45), moderate (MP; n = 42), and higher (HP; n = 43) protein intake. Participants performed a whole-body RT program carried out over 24 wk (eight exercises, three sets, 8-15 repetitions, three sessions a week). SMM and fat mass were determined by dual-energy x-ray absorptiometry. RESULTS: All groups increased SMM from baseline (P < 0.05), with the HP and MP groups showing greater increases than the LP group (LP, 2.3%; MP, 5.4%; and HP, 5.1%; P < 0.05). Reductions in fat mass were similar for all three groups (LP, 1.7%; MP, 3.7%; and HP, 3.1%; P > 0.05). The composite z-score of the percentage changes from pretraining to posttraining indicated greater positive body recomposition values for HP and MP compared with LP (P < 0.05). CONCLUSIONS: Results suggest that protein intake is a moderating variable for body recomposition in older women undergoing RT, with a low protein intake having a less favorable effect on body recomposition.

Effects of Pyramid Resistance-Training System with Different Repetition Zones on Cardiovascular Risk Factors in Older Women: A Randomized Controlled Trial.

This study analyzed the effects of the pyramidal resistance training (RT) system with two repetition zones on cardiovascular risk factors in older women (≥60 years old). Fifty-nine older women were randomly assigned in three groups: non-exercise control (CON, n = 19), narrow-pyramid system (NPR, n = 20), and wide-pyramid system (WPR, n = 20). Training was performed for eight weeks (eight exercises for the whole-body, 3x/week) in which NPR and WPR performed three sets of 12/10/8 and 15/10/5 repetitions, respectively. Regional body fat was estimated by dual-energy X-ray absorptiometry, and blood parameters related to glycemic, lipid, and inflammatory profiles were assessed. After the training period, although no difference was observed for the magnitude of the changes between NPR and WPR, significant group by time interactions indicated benefits with RT compared to CON for reducing body fat (mainly android body fat; -7%) and improving glucose, HDL-C, LDL-C and C-reactive protein (p < 0.05). Composite z-score of cardiovascular risk, created by the average of the intervention effects on the outcomes, indicate similar responses between NPR and WPR, differing from CON (p < 0.001). Results indicate that both the repetition zones of the pyramidal RT reduced similarly the cardiovascular risk in older women.

Total and regional bone mineral density are associated with cellular health in older men and women.

OBJECTIVE: This study aimed to investigate the relationship between crude bioimpedance variables with bone mineral density (BMD) in older adults. METHOD: One hundred eighty-four older men and women (≥ 60 years old) composed the sample. BMD (whole-body) was measured through dual-energy X-ray absorptiometry. Bioimpedance spectroscopy was used to estimate whole-body resistance and reactance as well as to calculate the phase angle (PhA) and fat-free mass (FFM). Age, gender, body mass, FFM, height, calcium intake, vitamin D intake, number of fractures, number of diseases, and number of medications were included as covariates in the regression analyses. RESULTS: BMD fractions were significantly (P < 0.01) associated with PhA (femur: r = 0.524; neck: r = 0.450; and forearm: r = 0.437). Independently of age, body mass, FFM, calcium intake, vitamin D, number of diseases, fratures and medications, PhA remains a significant explanator of the variability of total (ß = 0.22; P < 0.001), femur (ß = 0.10; P = 0.018), and neck BMD (ß = 0.07; P = 0.05) for men, and total (ß = 0.08; P = 0.002), femur (ß = 0.06; P = 0.005), neck (ß = 0.04; P = 0.03), and forearm BMD (ß = 0.05; P = 0.004) for women. CONCLUSION: Our results suggest that a higher PhA is associated with BMD in older men and women fractions regardless of relevant covariates highlighting the biological meaning of this simple and crude bioimpedance-based measure in the elderly population.

Phase Angle is Moderately Associated with Short-term Maximal Intensity Efforts in Soccer Players.

This study examined the relationship between PhA and short-term maximal intensity efforts in soccer players, and was conducted in 99 male soccer players, ages 19-36 years. Bioelectrical impedance was used to assess body fat, fat free mass (FFM) and PhA (phase angle). Running Anaerobic Sprint Test (RAST) was used to evaluate physical performance. Food consumption was assessed through the 24-hour dietary recall method. Pearson correlation and multiple regressions were used for statistical analysis. Phase angle exhibited a positive relationship with maximum power (ß=0.66; P<0.001), even after adjustment for the co-variables FFM and body fat (ß=0.52; P=0.02). Phase angle was inversely related with fatigue index (ß=- 0.61; P=0.04), even after adjusting for FFM (ß=- 0.70; P=0.020). Our results indicated that independently of FFM and body fat, PhA was inversely associated with fatigue index and positively related with maximum power, revealing the PhA appeared as a valid predictor of fatigue.

Effect of whey protein supplementation combined with resistance training on body composition, muscular strength, functional capacity, and plasma-metabolism biomarkers in older women with sarcopenic obesity: A randomized, double-blind, placebo-controlled trial.

BACKGROUNDS & AIMS: Obesity and sarcopenia are independent illnesses associated with contemporary dietary and physical activity behaviors, aggravated by aging. Their coexistence is termed sarcopenic obesity (SO). Hence, increasing protein intake and resistance training (RT) are interventions that could counteract these illnesses. The objective of this investigation was to analyze the effects of whey protein (WP) supplementation associated with RT on body composition, muscular strength, functional capacity, and plasma-metabolism biomarkers in older women with SO. METHODS: Twenty six sarcopenic (appendicular lean soft tissue ALST < 15.02 kg) obese (body fat mass ≥ 35%) older women were randomly assigned to receive daily, either 35 g of WP (WP group) or placebo (PLA group), combined with supervised RT (8 exercises, 3 × 8-12 rep, 3 times a week), during a 12-week protocol. Blood samples, blood pressure, dietary intake, functional capacity tests, the one repetition maximum (1RM) test, and body composition were assessed before and after the intervention period. Two-way analysis of variance for repeated measures was applied for comparisons. RESULTS: The WP group presented greater (P < 0.05) increases in ALST (WP = 6.0% vs. PLA = 2.5%) and decreases in (P < 0.05) total (-3.3% vs. -0.3%) and trunk fat mass (WP = -5.1% vs. PLA = -1.1) and IL-6 (WP = -34.6% vs. PLA = 9.3%) compared with the PLA group. Both groups demonstrated improved (P < 0.05) scores for muscular strength, waist-hip ratio, functional capacity, and other plasma-metabolism biomarkers without significant differences between conditions. CONCLUSION: Whey protein combined with RT increased ALST, and decreased total and trunk fat mass, improving sarcopenia and decreasing SO in older women, with a limited impact on inflammation. Registered under ClinicalTrials.gov Identifier n° NCT03752359.

Effects of pre- or post-exercise whey protein supplementation on oxidative stress and antioxidant enzymes in older women.

BACKGROUND: Oxidative stress is an imbalance between antioxidant system and production of free radicals and has been associated with the age-related deleterious changes. The defense system can be modulated by exercise and nutrition. OBJECTIVE: The purpose of this investigation was to evaluate the effect of whey protein supplementation pre- or post-resistance training on oxidative stress and antioxidant enzyme activity in pre-conditioned older women. METHODS: In a randomized, double-blind, and placebo-controlled design, 70 older women (≥60 years) were randomly assigned to one of the following three groups: whey protein-placebo (WP-PLA, n = 24), placebo-whey protein (PLA-WP, n = 23), and placebo-placebo (PLA-PLA, n = 23). Each group received 35 g of whey product or placebo pre- and post-training. The RT program was carried out over 12 weeks (3x/week; 3x 8-12 repetitions maximal). Oxidative stress and blood markers were assessed before and after intervention period. ANOVA for repeated measures was used for data analysis. RESULTS: There was a significant time effect (P < 0.05), with all groups showing improvements in all oxidative stress markers and antioxidant enzyme activity. A significant (P < 0.001) interaction time vs group was observed for uric acid, with both WP-PLA and PLA-WP presenting greater reductions compared with the PLA-PLA, without differences between the timing of protein intake (WP-PLA: -8.3%; PLA-WP: -11.0%; PLA-PLA:-2.0%). CONCLUSION: In already pre-conditioned older women, whey protein supplementation reduces plasma uric acid concentration with no further effect on antioxidant enzyme activity and oxidative stress markers. ClinicalTrials.gov: NCT03247192.

Effect of whey protein supplementation combined with resistance training on cellular health in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial.

AIM: The purpose of study was to analyze the effects of a combined whey protein (WP) and RT intervention on cellular health in pre-conditioned older women. METHODS: The protocol is a randomized controlled clinical trial with a sample of seventy older women, divided into 3 groups: WP-placebo (WP-PLA, n = 24), placebo-WP (PLA-WP, n = 23), and placebo-placebo (PLA-PLA, n = 23). Each group drank 35 g of product (placebo or WP) pre- and post- training. The RT program was carried out over 12 weeks (3x/week; 3 × 8-12 repetitions maximum). Total body water (TBW), intra (ICW) and extracellular (ECW) water, resistance (R), reactance (Xc), and phase angle (PhA) assessed by bioimpedance spectroscopy. Lean soft tissue (LST) was measured using dual energy X-ray absorptiometry; and food consumption was assessed by means of the average of two 24-hour recalls. ANCOVA for repeated measures was applied for comparisons, with baseline scores used as covariates. RESULTS: A group by time interaction (P < 0.05) was observed for LST, ICW and the ECW/ICW ratio. There was a time effect (P < 0.05) for TBW, Xc, and PhA. A reduction (P <0.05) in R was found only in the WP-PLA and PLA-WP groups. CONCLUSION: Whey protein supplementation (pre- or post-) combined with RT promoted an increase in ICW and LST, and also a reduction in ECW/ICW ratio in pre-conditioned older women. Regardless of the supplementation intake, the RT regimen improved PhA in older adult women. This trial was registered at ClinicalTrials.gov: NCT03247192.

Effects of Protein Intake Beyond Habitual Intakes Associated With Resistance Training on Metabolic Syndrome-Related Parameters, Isokinetic Strength, and Body Composition in Older Women.

The objective of this study was to investigate the effects of protein intake beyond habitual intakes associated with resistance training on metabolic syndrome (MetS)-related parameters, isokinetic strength, and body composition in health older women. A total of 30 older women (68.8 ± 4.3 years) participated in this investigation and were assigned to receive 35 g of whey protein or placebo combined with resistance training, over 12-weeks, three times per week. Blood samples, blood pressure, dietary intake, strength, and body composition were assessed before and after the intervention period. Two-way analysis of variance for repeated measures was applied for comparisons. Both groups improved the skeletal muscle mass, muscular strength, waist circumference, triglycerides, high-density lipoprotein, glucose, resistance, reactance, and MetS Z-score risk. However, the improvements in skeletal muscle mass, waist circumference, and MetS Z-score risk were significantly greater in protein group when compared with control group. Moreover, protein group significantly decreased %body fat when compared with control group. Higher protein intake combined with resistance training promoted greater improvements in skeletal muscle mass, %body fat, waist circumference, and MetS Z-score risk in older women.

Phase Angle Is Moderately Associated With Muscle Quality and Functional Capacity, Independent of Age and Body Composition in Older Women.

BACKGROUND AND PURPOSE: There is a growing body of evidence indicating that phase angle (PhA) can be used as an indicator of nutritional status, disease prognosis, and mortality risk; however, it is still unknown whether PhA can be used as an explanator of functional capacity and muscle quality in older women. The main purpose of this cross-sectional study was to explore whether PhA is associated with muscle quality and functional capacity in older women, regardless of total and regional body composition. METHODS: A total of 125 older women-66.7 (4.7) years; 65.6 (10.9) kg body mass; 156.1 (5.2) cm height; 26.9 (4.0) kg/m body mass index-participated in this study. Anthropometric, PhA, body composition (whole-body dual-energy x-ray absorptiometry) and muscle quality (defined as total muscular strength per kilogram of appendicular lean soft tissue) were measured. The functional capacity was assessed by 4 tests: 10-m walk test, rising from sitting position, rising from ventral decubitus position, and rising from a chair and walking around the house. The summing z-scores for the 4 tests was used as a continuous functional capacity score. Linear regression analysis was conducted to test whether PhA is related to the dependent variables (muscle quality and functional capacity), after adjusting for potential covariates. RESULTS: The PhA presented a small-to-moderate relationship with muscle quality (r = 0.27; P < .01) and functional capacity (r = 0.31; P < .01), respectively. These relationships remained significant after adjustment for age, lower limb lean soft tissue, and total fat mass for muscle quality (ß= 0.55; P < .01) and functional capacity (ß= 1.38; P < .01). CONCLUSION: Our findings suggest that healthy elderly women with higher values of PhA have a better muscle quality and functionality, regardless of age and body composition.

Improvements in Phase Angle Are Related With Muscle Quality Index After Resistance Training in Older Women.

The aim of this study was to analyze the association between muscle quality index (MQI) and phase angle (PhA) after a program of progressive resistance training (RT) in older women. Sixty-six older women with previous RT experience (68.8 ± 4.6 years, 156.6 ± 5.3 cm, 66.0 ± 13.0 kg, and 26.7 ± 4.6 kg/m2) underwent 12 weeks of RT (3 ×/week, eight exercises, and 10-15 repetition maximum). Anthropometry, muscular strength (one-repetition maximum tests), and body composition (dual-energy X-ray absorptiometry and spectral bioimpedance) were measured pre- and posttraining. There were observed significant increases for PhA, MQI, muscular strength, muscle mass, and reactance, whereas no significant changes in body fat and resistance were found. A significant correlation was observed between the RT-induced relative changes in PhA and MQI (r = .620). We conclude that improvements in MQI induced by RT are associated with increases in PhA. Therefore, PhA may be a valid tool to track changes in MQI after 12 weeks of RT 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=+ 4.7%, effect size=+ 0.34; WPR=+ 8.4%, effect size=+ 0.77), and total strength (NPR=+ 11.3%, effect size=+ 0.80; WPR=+ 13.8%, 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.

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.

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

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

AIM: This study compared the effect of different resistance training (RT) frequencies on total, android, gynoid and trunk body fat in overweight/obese older women. METHODS: Fifty-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. RESULTS: After 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. CONCLUSION: These 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.

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.

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.

Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women.

The purpose of this study was to investigate the effect of whey protein (WP) supplementation on muscular strength, hypertrophy, and muscular quality in older women preconditioned to resistance training (RT). In a randomized, double-blind, and placebo (PLA)-controlled design, 31 older women (67.4 ± 4.0 years, 62.0 ± 6.9 kg, 155.9 ± 5.7 cm, and 25.5 ± 2.4 kg/m2) received either 35 g of WP (n = 15) or 35 g of PLA (n = 16) over a 12-week study period while performing an RT program three times a week. Dietary intake, one-repetition maximum test, and skeletal muscle mass by dual-energy X-ray absorptiometry were assessed before and after the intervention period. Both groups showed significant (p < .05) improvements in skeletal muscle mass and total strength, and the WP group realized greater increases (p < .05) in these measures compared with PLA (skeletal muscle mass: WP = +4.8% vs. PLA = +2.3%; strength: WP = +8.7% vs. PLA = +4.9%). Muscular quality increased (p < .05) in both groups (WP = +2.9% vs. PLA = +1.5%) without statistical differences (p > .05) noted between conditions. We conclude that WP supplementation in combination with RT induces higher increases in both strength and hypertrophy in older women preconditioned to RT.

Effects of Muay Thai training frequency on body composition and physical fitness in healthy untrained women.

BACKGROUND: The purpose of the study was to compare the effects of different frequencies of Muay Thai training on body composition, and physical fitness in healthy untrained women. METHODS: Twenty women were randomly assigned to one of two training groups: G2X (N.=9) performed Muay Thai twice a week, while G3X (N.=11) performed the same program three times a week, both for 13 weeks. Anthropometric dimensions, fat-free mass, fat mass, resting metabolic rate, VO2max, upper-body and abdominal muscle endurance, explosive leg power, agility, flexibility, and dietary intake were measured at pre and post-training. Training intensity was estimated every training session by rating of perceived exertion with a Borg 10-point scale. RESULTS: Both groups significantly improved in all measured physical fitness variables, without any significant changes in body composition. G2X was not significantly different from G3X on any variable. Average relative changes for all performance variables in G2X and G3X were 28.5% and 27.5%, respectively. CONCLUSIONS: Thirteen-weeks of Muay Thai practice can improve physical fitness in women, regardless of weekly frequency (two or three times a week). This suggests that instructors and coaches can structure a Muay Thai training program based on a twice or three-times per week protocol in order to promote positive changes in several important outcomes related to health for healthy untrained women. Moreover, practitioners are able to choose their training frequency preference, since both frequencies provided similar adaptations.