Eight weeks of pre- and postexercise whey protein supplementation increases lean body mass and improves performance in Division III collegiate female basketball players
- 1 March 2016
- journal article
- research article
- Published by Canadian Science Publishing in Applied Physiology, Nutrition, and Metabolism
- Vol. 41 (3), 249-254
- https://doi.org/10.1139/apnm-2015-0463
Abstract
We examined if 8 weeks of whey protein (WP) supplementation improved body composition and performance measures in NCAA Division III female basketball players. Subjects were assigned to consume 24 g WP (n = 8; age, 20 ± 2 years; height, 170 ± 6 cm; weight, 66.0 ± 3.1 kg) or 24 g of maltodextrin (MD) (n = 6; age, 21 ± 3 years; height, 169 ± 6 cm; weight, 68.2 ± 7.6 kg) immediately prior to and following training (4 days/week anaerobic and resistance training) for 8 weeks. Prior to (T1) and 8 weeks following supplementation (T2), subjects underwent dual X-ray absorptiometry body composition assessment as well as performance tests. The WP group gained lean mass from T1 to T2 (+1.4 kg, p = 0.003) whereas the MD group trended to gain lean mass (+0.4 kg, p = 0.095). The WP group also lost fat mass from T1 to T2 (–1.0 kg, p = 0.003) whereas the MD group did not (–0.5 kg, p = 0.41). The WP group presented greater gains in 1-repetition maximum (1RM) bench press (+4.9 kg) compared with the MD group (+2.3 kg) (p < 0.05). Moreover, the WP group improved agility from T1 to T2 (p = 0.001) whereas the MD group did not (p = 0.38). Both groups equally increased leg press 1RM, vertical jump, and broad jump performances. This study demonstrates that 8 weeks of WP supplementation improves body composition and select performance variables in previously trained female athletes.Keywords
This publication has 31 references indexed in Scilit:
- Dietary protein to maximize resistance training: a review and examination of protein spread and change theoriesJournal of the International Society of Sports Nutrition, 2012
- Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult ratsNutrition & Metabolism, 2012
- Physiological and Physical Effects of Different Milk Protein Supplements in Elite Soccer PlayersJournal of Human Kinetics, 2011
- Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individualsJournal of the International Society of Sports Nutrition, 2010
- Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey proteinNutrition & Metabolism, 2010
- Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young menJournal of Applied Physiology, 2009
- Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young menThe American Journal of Clinical Nutrition, 2009
- Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expressionAmino Acids, 2008
- A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical studyNutrition & Metabolism, 2008
- THE EFFECTS OF PROTEIN AND AMINO ACID SUPPLEMENTATION ON PERFORMANCE AND TRAINING ADAPTATIONS DURING TEN WEEKS OF RESISTANCE TRAININGJournal of Strength & Conditioning Research, 2006