ANTONIO DE CARVALHO NOGUEIRA 1 *, RODRIGO GOMES DE SOUZA VALE 1,
JUAN CARLOS COLADO 2, VICTOR TELLA 3, XAVIER GARCIA-MASSÓ 3,
ESTÉLIO HENRIQUE MARTIN DANTAS 1, 3
1 Laboratory of Human Kinetics Bioscience, Federal University of the State of Rio de Janeiro (UNIRIO), Brazil
2 Laboratory of Physical Activity and Health, University of Valencia, Valencia, Spain
3 Invited Research of Laboratory of Physical Activity and Health, University of Valencia, Valencia, Spain
Abstra ct
Purpose. The purpose of this study was to compare the effects of concentric with eccentric muscle actions on strength gains.
Methods. Forty-two untrained men were randomly divided into three groups: the concentric experimental (CE), the eccentric
experimental (EE) and a control (C). The CE group performed only concentric muscle actions at 80% of one repetition maximum
(1 RM) and the EE group performed only eccentric muscle actions at 120% of 1 RM. Both groups trained by performing
three sets of 10–12 repetitions for eight weeks of biceps curl (BC) and bench press (BP) exercises. The C group did not engage
in any type of training. Results. Analyses performed within the CE group found that there were significant improvements in
muscle strength in the eighth week of BP ( % = 26.9%, p = 0.01) and in the fourth and eighth week of BC ( % = 22.1%, p = 0.00
and % = 32.1%, p = 0.00, respectively). Analyses of the EE group found that there were significant improvements in muscle
strength in the fourth and eighth week of BP ( % = 13.7%, p = 0.00 and % = 28.4%, p = 0.00, respectively). Between the two
groups (CE versus EE), comparisons showed that the CE group performed significantly better than the EE group in the fourth
and eighth week of BC (p = 0.00 and p = 0.00, respectively). Conclusions. These findings indicate that those who do not train
should perform concentric muscle actions in the first 8 weeks of training in order to generate accelerated strength improvement.
Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating
A Randomized Controlled Trial
George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD
[+] Author Affiliations
Author Affiliations: Pennington Biomedical Research Center, Baton Rouge, Louisiana (Drs Bray, Rood, Martin, and Redman, and Mss Brock and Mancuso); Translational Research Institute for Metabolism and Diabetes, Florida Hospital and Sanford Burnham Medical Research Institute, Orlando (Drs Smith and Xie); National Institutes of Health, Bethesda, Maryland (Dr de Jonge); and St James Place, Baton Rouge, Louisiana (Dr Most).
ABSTRACT
Context The role of diet composition in response to overeating and energy dissipation in humans is unclear.
Objective To evaluate the effects of overconsumption of low, normal, and high protein diets on weight gain, energy expenditure, and body composition.
Design, Setting, and Participants A single-blind, randomized controlled trial of 25 US healthy, weight-stable male and female volunteers, aged 18 to 35 years with a body mass index between 19 and 30. The first participant was admitted to the inpatient metabolic unit in June 2005 and the last in October 2007.
Intervention After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit. Compared with energy intake during the weight stabilization period, the protein diets provided approximately 40% more energy intake, which corresponds to 954 kcal/d (95% CI, 884-1022 kcal/d).
Main Outcome Measures Body composition was measured by dual-energy x-ray absorptiometry biweekly, resting energy expenditure was measured weekly by ventilated hood, and total energy expenditure by doubly labeled water prior to the overeating and weight stabilization periods and at weeks 7 to 8.
Results Overeating produced significantly less weight gain in the low protein diet group (3.16 kg; 95% CI, 1.88-4.44 kg) compared with the normal protein diet group (6.05 kg; 95% CI, 4.84-7.26 kg) or the high protein diet group (6.51 kg; 95% CI, 5.23-7.79 kg) (P = .002). Body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories. Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet. In contrast, resting energy expenditure (normal protein diet: 160 kcal/d [95% CI, 102-218 kcal/d]; high protein diet: 227 kcal/d [95% CI, 165-289 kcal/d]) and body protein (lean body mass) (normal protein diet: 2.87 kg [95% CI, 2.11-3.62 kg]; high protein diet: 3.18 kg [95% CI, 2.37-3.98 kg]) increased significantly with the normal and high protein diets.
Conclusions Among persons living in a controlled setting, calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.
]]>But I am posting it here incase if anyone missed it.: “The Fat Trap”
]]>Thanks for supporting Exercise Biology and taking an evidence based approach to all your questions.
]]>http://www.alanaragonblog.com/2011/12/14/interviewed-by-wisconsins-polytechnic-university/
]]>I guess they affect both weight loss and weight gain. How much for weight gain?
Weight gain Is supposed to be easier than weight loss, but I know people that just CAN’T gain weight.
Is it possible to change a set point?