The Effect of High and Recommended Amount Protein Diet on Body Composition and Performance with Strength Exercises
Abstract
Objectives: Aim of this study is to evaluate the effect of high protein and recommended amount protein diet given to young male who do strength exercise for bodybuilding on body composition and performance.
Materials and Methods: Twenty-six volunteers who did strength exercises for 8 weeks, were included in the study and 11 of the participants were on recommended amount protein, 15 of them were on high protein diet.
Results: The recommended amount protein group protein consumption is 1.97 g/kg/day in the 1st week, 1.98 g/kg/day in the 8th week, and the high protein diet group protein consumption is 2.63 g/kg/day in the 1st week and 2.58 g/kg/day in the 8th week. In order to evaluate the performance of the participants; they were asked to repeat 900 squats, sit-ups, push-ups, pull-ups and bench press tests (1-RM) at the beginning and the end of the study. The depending on the protein intake, the differences in muscle mass, at beginning and end of the study were found in the recommended amount protein and high protein diet groups, respectively; 1.08±0.71kg and 1.35±0.60kg, differences in fat mass; -1.26±1.92kg and -2.65±1.75kg, and the differences in body fat percentages were -1.07±1.78 and -3.01±1.90. The decrease in body fat percentage in the high protein diet group was statistically significant (p=0.006; p<0.05), although the increase in muscle mass was statistically insignificant, the difference in the 900 squat (p=0.032; p<0.05) and push ups (p=0.024; p<0.05), was found to be statistically significant.
Conclusion: It has been determined that increasing quality protein sources to the diet with strength exercise protects body muscle mass and helps reduce fat mass.
Keywords
Project Number
Yok
References
- Andersen, L., Tufekovic, G., Zebis, M., Crameri, R., Verlaan, G., Kjær, M., ve diğerleri. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54(2), 151-156.
- Antonio, J., Peacock, C., Ellerbroek, A., Fromhoff, B., Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition,11(1), 19.
- Antonio, J., Ellerbroek, A., Silve, T., Orris, S., Scheiner, M., Gonzalez, A., ve diğerleri. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women-a follow-up investigation. Journal of the International Society of Sports Nutrition, 12-39.
- Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Tamayo, A., Buehn, R., ve diğerleri. (2016). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism, 1, 1-5.
- Campbell, W. and Leidy, H. (2007). Dietary Protein and Resistance Training Effects on Muscle and Body Composition in Older Persons. Journal of the American College of Nutrition, 26(6), 696-703.
- Carlsohn, A., Cassel, M., Linné K., Mayer F. (2011). How much is too much? A case report of nutritional supplement use of a high-performance athlete. British Journal of Nutrition, 105(12):1724-8.
- Cermak, N.M., Res, P.T., de Groot, L.C.P.G.M., Saris, W.H.M., van Loon, L.J.C. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. American Journal of Clinical Nutrition, 96(6), 1454-64.
- Dipla, K., Makri, M., Zafeiridis, A., Soulas, D., Tsalouhidou, S., Mougios, V., ve diğerleri. (2008). An isoenergetic high-protein, moderate-fat diet does not compromise strength and fatigue during resistance exercise in women. British Journal of Nutrition, 100 (2), 283-286.
- Dündar, U. (2017). Antrenman teorisi (10.Baskı). Nobel Yayınevi; Ankara.
- EFSA. (2009). General principles for the collection of national food consumption data in the view of a pan-European dietary survey. EFSA Journal, 7(12):1435.
- Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., ve diğerleri. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.
- Hulston, C., & Jeukendrup, A. (2008). Substrate Metabolism and Exercise Performance with Caffeine and Carbohydrate Intake. Medicine & Science In Sports & Exercise, 40(12), 2096-2104.
- Mazetti, S., Kraamer, W., Volek, J., Duncan, N., Ratamess, N., Gómez, A., Newton, R.U., Häkkinen, K., Fleck, S.J. (2000). The influence of direct supervision of resistance training on strength performance. Medicine & Science in Sports & Exercise, 32(6), 1175-84.
- Mosley, P. (2009). Bigorexia: bodybuilding and muscle dysmorphia. European Eating Disorders Review, 17(3),191-98.
- Park, L., Dracup, K., Whooley, M., Mc Culloch, C., Lai, S., Howie-Esquivel, J. (2019). Sedentary lifestyle associated with mortality in rural patients with heart failure. European Journal of Cardiovascular Nursing, 18(4), 318-24.
- Pekcan G. (2008). Beslenme durumunun saptanması. In: Baysal A, editor. Diyet El Kitabı. 5. baskı. Hatipoğlu yayınevi; p. 67-143.
- Phillips, S.M., Van Loon, L.J.C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(1), 29-38.
- Phillips, S.M., Chevalier, S., Leidy, H.J. (2016). Protein "requirements" beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-72.
- Schaafsma, G. (2000). The protein digestibility- corrected amino acid score. Journal of Nutrition, 130(7), 1865-67.
- Thomas, D.T., Erdman, K.A., Burke, L.M. (2016). American college of sports medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543-68.
- Tod, D., Edwards, C., Cranswick, I. (2016). Muscle dysmorphia: current insights. Psychology Research and Behavior Management, 9, 179-88.
- West, D.W.D., Sawan, S.A., Mazzulla, M., Williamson, E., Moore, D.R. (2017). Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: a double-blind crossover study. Nutrients, 11,9(7), 735.
- Wycherley, T., Moran, L., Clifton, P., Noakes, M., Brinkworth, G. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 96(6), 1281-98.
Yüksek veya Önerilen Miktarda Proteinli Diyet ile Birlikte Yapılan Kuvvet Egzersizlerinin Vücut Bileşimi ve Performansa Etkisi
Abstract
Amaç: Bu çalışmada, vücut geliştirme amacıyla kuvvet egzersizi yapan genç erkek bireylere verilen yüksek ve önerilen miktarda proteinli diyetin, vücut bileşimi ve performans üzerindeki etkisini değerlendirmek amaçlanmıştır.
Gereç ve Yöntem: Sekiz hafta boyunca kuvvet egzersizleri yapan, 18-35 yaş arası, Beden Kütle İndeksi (BKİ) 30 kg/m²’den az olan, 26 gönüllü erkek birey çalışmaya alınmış ve katılımcıların 11’i önerilen miktarda proteinli diyet, 15’i yüksek proteinli diyet tüketmiştir.
Bulgular: Önerilen miktarda protein içeren diyet grubu 1. hafta 1,97 g/kg/gün, 8. hafta 1,98 g/kg/gün, yüksek proteinli diyet grubu ise 1. hafta 2,63 g/kg/gün, 8. hafta 2,58 g/kg/gün protein tüketmiştir. Çalışmada katılımcılardan performanslarının değerlendirilmesi için; 900 Çömelme, mekik (sit-ups), şınav (push-ups), barfiks (pull-ups) ve bench press testini (1-RM) çalışmanın başında ve sonunda tekrarlaması istenmiştir. Bireylerin protein alımlarına bağlı olarak kas kütlelerindeki, çalışma başlangıç ve sonundaki farklar önerilen miktarda proteinli diyet ve yüksek proteinli diyet grubunda sırayla; 1,08±0,71 kg ve 1,35±0,60 kg, yağ kütlelerindeki farklar; -1,26±1,92 kg ve -2,66±1,75 kg, vücut yağ yüzdelerindeki farklar -1,07±1,78 ve -3,01±1,90’dir. Yüksek proteinli diyet grubunda vücut yağ yüzdesi düşüşü istatistiksel olarak önemli (p=0,006; p<0,05), kas kütlesinde artış olmasına karşın bu artış istatistiksel olarak önemsiz, 900 çömelme testi (p=0,032; p<0,05) ile şınav (push up) (p=0,024; p<0,05) testlerinde görülen fark ise istatistiksel olarak önemli bulunmuştur.
Sonuç: Kuvvet egzersizi ile birlikte diyete kaliteli protein kaynaklarının eklenmesi ile vücut kas kütlesinin korunduğu ve yağ kütlesinin azalmasına yardımcı olduğu belirlenmiştir.
Keywords
Supporting Institution
Destekleyen kurum bulunmamaktadır.
Project Number
Yok
Thanks
Egzersiz protokolünün oluşturulması ve uygulanmasında yardımcı olan Fzt. Mahmut Çeter’e ve çalışmaya katılarak, literatüre katkı sağlayan tüm katılımcılara teşekkür ederiz.
References
- Andersen, L., Tufekovic, G., Zebis, M., Crameri, R., Verlaan, G., Kjær, M., ve diğerleri. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54(2), 151-156.
- Antonio, J., Peacock, C., Ellerbroek, A., Fromhoff, B., Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition,11(1), 19.
- Antonio, J., Ellerbroek, A., Silve, T., Orris, S., Scheiner, M., Gonzalez, A., ve diğerleri. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women-a follow-up investigation. Journal of the International Society of Sports Nutrition, 12-39.
- Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Tamayo, A., Buehn, R., ve diğerleri. (2016). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism, 1, 1-5.
- Campbell, W. and Leidy, H. (2007). Dietary Protein and Resistance Training Effects on Muscle and Body Composition in Older Persons. Journal of the American College of Nutrition, 26(6), 696-703.
- Carlsohn, A., Cassel, M., Linné K., Mayer F. (2011). How much is too much? A case report of nutritional supplement use of a high-performance athlete. British Journal of Nutrition, 105(12):1724-8.
- Cermak, N.M., Res, P.T., de Groot, L.C.P.G.M., Saris, W.H.M., van Loon, L.J.C. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. American Journal of Clinical Nutrition, 96(6), 1454-64.
- Dipla, K., Makri, M., Zafeiridis, A., Soulas, D., Tsalouhidou, S., Mougios, V., ve diğerleri. (2008). An isoenergetic high-protein, moderate-fat diet does not compromise strength and fatigue during resistance exercise in women. British Journal of Nutrition, 100 (2), 283-286.
- Dündar, U. (2017). Antrenman teorisi (10.Baskı). Nobel Yayınevi; Ankara.
- EFSA. (2009). General principles for the collection of national food consumption data in the view of a pan-European dietary survey. EFSA Journal, 7(12):1435.
- Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., ve diğerleri. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.
- Hulston, C., & Jeukendrup, A. (2008). Substrate Metabolism and Exercise Performance with Caffeine and Carbohydrate Intake. Medicine & Science In Sports & Exercise, 40(12), 2096-2104.
- Mazetti, S., Kraamer, W., Volek, J., Duncan, N., Ratamess, N., Gómez, A., Newton, R.U., Häkkinen, K., Fleck, S.J. (2000). The influence of direct supervision of resistance training on strength performance. Medicine & Science in Sports & Exercise, 32(6), 1175-84.
- Mosley, P. (2009). Bigorexia: bodybuilding and muscle dysmorphia. European Eating Disorders Review, 17(3),191-98.
- Park, L., Dracup, K., Whooley, M., Mc Culloch, C., Lai, S., Howie-Esquivel, J. (2019). Sedentary lifestyle associated with mortality in rural patients with heart failure. European Journal of Cardiovascular Nursing, 18(4), 318-24.
- Pekcan G. (2008). Beslenme durumunun saptanması. In: Baysal A, editor. Diyet El Kitabı. 5. baskı. Hatipoğlu yayınevi; p. 67-143.
- Phillips, S.M., Van Loon, L.J.C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(1), 29-38.
- Phillips, S.M., Chevalier, S., Leidy, H.J. (2016). Protein "requirements" beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-72.
- Schaafsma, G. (2000). The protein digestibility- corrected amino acid score. Journal of Nutrition, 130(7), 1865-67.
- Thomas, D.T., Erdman, K.A., Burke, L.M. (2016). American college of sports medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543-68.
- Tod, D., Edwards, C., Cranswick, I. (2016). Muscle dysmorphia: current insights. Psychology Research and Behavior Management, 9, 179-88.
- West, D.W.D., Sawan, S.A., Mazzulla, M., Williamson, E., Moore, D.R. (2017). Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: a double-blind crossover study. Nutrients, 11,9(7), 735.
- Wycherley, T., Moran, L., Clifton, P., Noakes, M., Brinkworth, G. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 96(6), 1281-98.
Details
| Primary Language | Turkish |
|---|---|
| Subjects | Health Care Administration |
| Journal Section | Articles |
| Authors | |
| Project Number | Yok |
| Publication Date | December 31, 2022 |
| Submission Date | January 28, 2022 |
| Published in Issue | Year 2022 Volume: 9 Issue: 3 |