Abstract
Objectives
The purpose of this study was to determine the effects of pre- vs. post-workout nutrition
on strength, body composition, and metabolism in trained females over 6 weeks of high
intensity resistance training (HIRT).
Design
Forty-three trained females (mean ± SD; age: 20.5 ± 2.2 yrs; height: 165.2 ± 5.7 cm; body mass: 66.5 ± 11.4 kg) were measured for strength, body composition, and metabolic variables before and
after a HIRT intervention. Participants were randomized using a 2:2:1 matched block
randomization scheme by baseline leg press strength into a group that consumed a 1:1.5
carbohydrate-protein supplement (16 g CHO/25 g PRO) pre-training (PRE), post-training (POST), or no supplement (CON).
Methods
Dual-energy X-ray absorptiometry was used to evaluate fat mass (FM), lean mass (LM),
and percent fat (%fat). Strength was analyzed using a one repetition max on the leg
and bench press (LP1RM and BP1RM, respectively). Participants completed HIRT twice
per week for 6 weeks. At the first and last trainings, metabolic variables [resting
energy expenditure (REE) and respiratory exchange ratio, RER] were measured.
Results
There were no significant differences between groups for any changes in body composition
variables or LP1RM (p = 0.170–0.959). There were significant differences for BP1RM (p = 0.007), with PRE and POST experiencing greater increases than CON (p = 0.010 and 0.015, respectively). REE changes were not significant between groups (p = 0.058–0.643). PRE demonstrated greater fat oxidation (RER) at 30 min post-exercise (p = 0.008–0.035).
Conclusion
Peri-workout nutrition is potentially important for upper body strength and metabolism.
PRE may be more effective for promoting fat utilization immediately post-workout.
Keywords
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Article info
Publication history
Published online: October 10, 2018
Accepted:
September 11,
2018
Received in revised form:
August 7,
2018
Received:
July 2,
2018
Identification
Copyright
© 2018 Sports Medicine Australia. Published by Elsevier Ltd. All rights reserved.
