Neither Chia Flour nor Whey Protein Supplementation Further Improves Body Composition or Strength Gains after a Resistance Training Program in Young Subjects with a Habitual High Daily Protein Intake.
Study Goal
The researchers aimed to compare the effects of chia flour, whey protein, and a placebo alongside resistance training on fat-free mass and strength gains in untrained young men.
Results Summary
Resistance training increased fat-free mass and strength similarly across all groups, with no significant additional benefit from whey protein or chia flour over the placebo. FFM increased by 2.3% in the whey protein group.
Population
Untrained young men
Effective Dosage
30 g whey protein concentrate (23 g protein) or 50 g chia flour (20 g protein) post-training, three times per week
Duration
8 weeks
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
resistance training | increase | fat-free mass (FFM) | untrained young men | - | increased | #1 |
resistance training | increase | 1 RM for each of the strength tests | untrained young men | - | increased | #2 |
resistance training | increase | FFM | untrained young men | 2.3% | increased | #3 |
The aim of this study was to compare the potential additional effect of chia flour, whey protein, and a placebo juice to resistance training on fat-free mass (FFM) and strength gains in untrained young men. Eighteen healthy, untrained young men underwent an 8-week whole-body resistance training program, comprising three sessions per week. Subjects were randomized into three groups that after each training session consumed: (1) 30 g whey protein concentrate containing 23 g protein (WG), (2) 50 g chia flour containing 20 g protein (CG), or (3) a placebo not containing protein (PG). Strength tests (lower- and upper-limb one repetition maximum (1 RM) tests) and body composition analyses (dual-energy X-ray absorptiometry; DXA) were performed before (PRE) and after (POST) the intervention. Resistance training increased FFM and the 1 RM for each of the strength tests similarly in the three groups. FFM increased by 2.3% in WG (