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Periodized resistance training with and without supplementation improve body composition and performance in older men

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European Journal of Applied Physiology Aims and scope Submit manuscript

Abstract

Purpose

To examine the effects of 12 weeks of periodized resistance training (RT) with and without combined creatine and whey protein supplementation on changes in body composition, muscular strength, and functional performance.

Methods

Twenty-two male volunteers (68.1 ± 6.1 years) were randomly assigned to one of three groups: RT plus supplementation (RTS, n = 7); RT only (RT, n = 7); or control (C, n = 8). RTS consumed 0.3 g/kg/day of creatine for 5 days followed by 0.07 g/kg/day. RTS also consumed one 35 g liquid protein ready-to-drink daily. RT and RTS trained 3 days/week.

Results

Following 12 weeks of training, there were no significant differences in the main measured outcome variables between RT and RTS. RTS increased relative (% change) lean body mass (LBM, 3.3 ± 3.1 %) compared with C (p = 0.01). Compared to baseline, RT increased LBM at week 6 (60.2 ± 8.3 to 61.6 ± 9.4 kg; p < 0.05), and decreased fat mass (20.8 ± 4.2 to 19.0 ± 3.9 kg; p = 0.05) and percentage body fat at week 12 (25.7 ± 3.8 to 23.8 ± 4.0 %; p = 0.05); RTS increased LBM at week 6 (p < 0.01) and week 12 (56.4 ± 4.3 to 58.2 ± 3.4 kg; p < 0.01), and decreased percentage body fat at week 12 (23.9 ± 4.4 to 22.0 ± 4.4 %; p < 0.01). In addition, compared to C, relative bench press 1-RM increased for RTS (72.4 ± 62.2 %; p < 0.01) and RT (50.1 ± 21.5 %; p = 0.05); relative leg press 1-RM increased for RTS (129.6 ± 39.4 %; p < 0.0001) and RT (112.9 ± 22.7 %; p < 0.0001); RTS increased relative Margaria stair-climbing power (38.3 ± 30.4 %; p < 0.05); and, relative 400-m walk time decreased for RT (−11 ± 9.2 %; p < 0.05) and RTS (−9.6 ± 9.4 %; p = 0.05). RT increased estimated VO2Max at week 6 (p < 0.01) and 12 (34.6 ± 1.9 to 36.4 ± 2.7 ml/kg/min; p = 0.01) compared to baseline. Lastly, RTS increased estimated VO2Max at week 12 (36.3 ± 2.7 to 37.5 ± 3.3 ml/kg/min; p = 0.05) compared to baseline.

Conclusion

Creatine and whey protein supplementation may not provide additional benefits in older adults performing periodized RT to augment muscular and functional performance.

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Abbreviations

ADL:

Activities of daily living

BW:

Body weight

C:

Control study group

Cr:

Creatine

CSA:

Cross-sectional area

DXA:

Dual-energy X-ray absorptiometry

LBM:

Lean body mass

PCr:

Phosphocreatine

PAR-Q:

Physical Activity Readiness Questionnaire

RTD:

Ready-to-drink

RM:

Repetition maximum

RT:

Resistance training only study group

RTS:

Resistance training plus combined creatine and protein supplementation study group

RT program:

Resistance training program

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Acknowledgments

The authors would like to thank the study participants, University of Southern California Clinical Exercise Research Center staff, and Adriana Del Padilla for their contribution to the successful completion of the experimental protocol.

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Authors and Affiliations

  1. Division of Biokinesiology and Physical Therapy, Clinical Exercise Research Center, University of Southern California, 1540 E. Alcazar St. CHP-149, Los Angeles, CA, 90089, USA

    Matthew G. Villanueva & E. Todd Schroeder

  2. Division of Biostatistics, Department of Preventive Medicine, University of Southern California, Los Angeles, CA, USA

    Jiaxiu He

Authors
  1. Matthew G. Villanueva
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  2. Jiaxiu He
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  3. E. Todd Schroeder
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Corresponding author

Correspondence to E. Todd Schroeder.

Additional information

Communicated by William J. Kraemer.

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Villanueva, M.G., He, J. & Schroeder, E.T. Periodized resistance training with and without supplementation improve body composition and performance in older men. Eur J Appl Physiol 114, 891–905 (2014). https://doi.org/10.1007/s00421-014-2821-1

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  • DOI: https://doi.org/10.1007/s00421-014-2821-1

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