Whey protein and high-volume resistance training in postmenopausal women.
Study Goal
The researchers aimed to compare the effects of whey protein and maltodextrin (placebo) on muscle mass and strength gains during resistance training in postmenopausal women.
Results Summary
Maltodextrin, used as a placebo, showed no significant difference compared to whey protein in improving muscle strength or thickness, suggesting it did not enhance training outcomes. Both groups showed similar improvements in muscle strength and thickness over time.
Population
Healthy postmenopausal women (n=12; age 57 ± 4.7 years).
Effective Dosage
4 x 10 gram aliquots per training session (2 days per week).
Duration
10 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
whey protein supplementation and low intensity, high-volume resistance training | increase | muscle strength (biceps curl, leg extension, triceps extension) | healthy postmenopausal women | - | significant increase over time | #1 |
whey protein supplementation and low intensity, high-volume resistance training | increase | muscle thickness (elbow flexors and extensors) | healthy postmenopausal women | - | significant increase over time | #2 |
whey protein supplementation | no change | muscle strength | healthy postmenopausal women | - | no differences between whey protein and placebo | #3 |
whey protein supplementation | no change | muscle thickness | healthy postmenopausal women | - | no differences between whey protein and placebo | #4 |
high volume resistance training | increase | some indices of muscle mass and strength | postmenopausal women | - | effective for improving | #5 |
strategic ingestion of whey protein during training sessions | no change | improving some indices of muscle mass and strength | postmenopausal women | - | does not augment this response | #6 |
OBJECTIVES: To examine the combined effects of whey protein supplementation and low intensity, high-volume resistance training in healthy postmenopausal women. DESIGN, SETTING AND SUBJECTS: Postmenopausal women (n=12; age: 57 ± 4.7 years, weight: 75 ± 17.4 kg, height: 163 ± 5.5 cm, body mass index: 28.3 ± 7.0) consumed whey protein (4 x 10 gram aliquots) or placebo (maltodextrin) during unilateral resistance training sessions 2 days per week (Monday, Thursday) and consumed the opposite beverage during training the other side of the body on alternating days (Tuesday, Friday) for 10 weeks. Participants performed 3 sets at 30% baseline 1-repetition maximum (1RM) to volitional muscle fatigue for 4 exercises (leg curl, biceps curl, leg extension, triceps extension). Prior to and following training, assessments were made for upper and lower limb lean tissue mass (dual energy x-ray absorptiometry), muscle thickness of the elbow and knee flexors and extensors (ultrasound) and muscle strength (1RM leg curl, biceps curl, leg extension, triceps extension). RESULTS: There was a significant increase over time for muscle strength (biceps curl, leg extension, triceps extension; P = 0.006) and muscle thickness (elbow flexors and extensors; P = 0.022) with no differences between whey protein and placebo. CONCLUSIONS: High volume resistance training is effective for improving some indices of muscle mass and strength in postmenopausal women, but the strategic ingestion of whey protein during training sessions does not augment this response.