Multi-dimensional exercise and regular consumption of whey protein lessens total and abdominal fat
In a new study led by Professor Paul Arciero, MS, DPE, Department of Health and Exercise Sciences at Skidmore College along with colleagues examined the effects of timed-ingestion of supplemental added to the usual diet of overweight/obese adults.
The study included 36 females and 21 male volunteers between the ages of 35 and 57 years who clearly could be described as out of shape. Participant s exercised less than 60 minutes a week, had not done any resistance training within the last ten years and could be described as obese or overweight, with an average body mass index of 28.6 and average body fat percentage of 36.6.
Participants were assigned at random to one of three groups; whey protein only (24 participants), whey protein and resistance training at four times a week (27 participants) and whey protein and multi-mode exercise training program that included resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise. (28 participants).
Researchers measured participants total and regional body composition and visceral adipose tissue mass, insulin sensitivity, plasma lipids and adipokines, and feelings of hunger and satiety before and after the 16 week intervention.
The results showed all groups had lost body weight, fat mass and abdominal fat. However, those in the whey protein and multi-mode exercise training program group lost significantly more body weight at 2.6% compared to the whey protein and resistance exercise group at <0.01. Fat mass lost was higher in the whey protein and multi-mode exercise training program at 6.6% compared to the whey protein and resistance exercise group at 5.2% and whey protein only at 0.59.
The findings of this study support previous findings of an earlier study by Professor Arciero and his team that had found that by increasing the amount of protein in one's diet to as much as 35% will likely decrease total and abdominal fat.
In their conclusion the researchers write “we find evidence to support exercise training and timed-ingestion of whey protein added to the habitual diet of free-living overweight/obese adults, independent of caloric restriction, on total and regional body fat distribution, insulin resistance, and adipokines.”
According to Professor Arciero "It's very difficult to just lift weights, or only do the treadmill or the elliptical machine and be healthy.” "Your exercise regimen needs to encompass as much of what makes you a fully integrated living person as possible." He continues "It's not about simply doing more exercise.” "It's about doing the appropriate range of exercises and activities that most effectively promote health and fitness."
To make this system easier for the public Professor Arciero has created the acronym, "PRISE."
P for protein
R for resistance
I for interval
S for stretching
E for endurance
This study is the conclusion of research Professor Arciero has conducted and published over the last 20 years in an attempt to identify the most effective lifestyle strategies to improve health and physical performance. When the time came to capture the meaning of it all, the name "PRISE" jumped out at him.
"After all, it's about 'keeping your 'eye on the PRISE' in order to achieve optimal health," said Professor Arciero.
Professor Arciero is a member of the advisory board of the American Heart Association and a fellow of both the American College of Sports Medicine and the Obesity Society
This study appears in the Journal of Applied Physiology