A comparison of Pre-sleep Whey Protein and creatine Supplementation on body composition ,muscle mass, and strength in trained males
Poster Presentation
Paper ID : 1099-SSRC
Authors
1دانشگاه آزاد اسلامی
2آموزش و پرورش
Abstract
Introduction and aims: Pre-sleep whey protein intake was shown to improve overnight muscle protein synthesis, muscle size, and strength. This study aimed to compare Pre-sleep whey protein vs. creatine supplementation on body composition, muscle mass, and strength in trained males.
Materials and Methods: Thirty trained males participated in a randomized, double-blind, placebo-controlled crossover design and were randomly divided into three groups. Whey group (n=10, age: 28/11±3/78years, height: 175/65±6/86 cm, weight: 86/09±7/59 kg, BF:10 /35±1/19%),creatine group(n =10; age:27/78±3/38 years, height: 177/28±6/44cm, weight: 86/32±5/71 kg, BF: 11/11±1/34%),placebo( n=10, age: 28/01±4/44 years, height:174/76±8/21cm,weight:85/53±6/91 kg, BF: 9/99±1/98%). Participants were supplemented with creatine (5 gr after loading), whey (25 gr), and an iso-volumetric placebo (maltodextrin) 60 minutes before bed in a double-blind manner. Body composition, upper body strength, and muscle mass in each group were recorded before and after the supplementation. Each group performed the research protocol for 10 weeks and 3 sessions per week. The training protocol was that after warming up, the subjects performed chest presses with dumbbells, shoulder presses, military dumbbells, standing cable pull down, seated cable boat, front arm with barbell, back of arm with machine, Lying Hamstrings Curl, leg-press and squat for each session that consists of 3 sets of 8-12 repetitions and with 75% of individual 1 RM load with a break of 90 seconds between each set. Exercises were performed 3 times with a total time of 80 minutes. Statistical analysis was done by one-way analysis of covariance (ANCOVA), using SPSS26, and p<0.05 was considered significant.
Results: According to the results of ANCOVA, there was significant increase in arm size and body mass index (BMI) in both whey and creatine groups (p˂0.05) but fat percentage decreased significantly in all three groups(p=0.005).
Conclusion: in general, it can be said that the consumption of creatine and whey protein supplements had a significant effect on the body composition, strength and hypertrophy, as well as significantly reduced the percentage of fat.
Materials and Methods: Thirty trained males participated in a randomized, double-blind, placebo-controlled crossover design and were randomly divided into three groups. Whey group (n=10, age: 28/11±3/78years, height: 175/65±6/86 cm, weight: 86/09±7/59 kg, BF:10 /35±1/19%),creatine group(n =10; age:27/78±3/38 years, height: 177/28±6/44cm, weight: 86/32±5/71 kg, BF: 11/11±1/34%),placebo( n=10, age: 28/01±4/44 years, height:174/76±8/21cm,weight:85/53±6/91 kg, BF: 9/99±1/98%). Participants were supplemented with creatine (5 gr after loading), whey (25 gr), and an iso-volumetric placebo (maltodextrin) 60 minutes before bed in a double-blind manner. Body composition, upper body strength, and muscle mass in each group were recorded before and after the supplementation. Each group performed the research protocol for 10 weeks and 3 sessions per week. The training protocol was that after warming up, the subjects performed chest presses with dumbbells, shoulder presses, military dumbbells, standing cable pull down, seated cable boat, front arm with barbell, back of arm with machine, Lying Hamstrings Curl, leg-press and squat for each session that consists of 3 sets of 8-12 repetitions and with 75% of individual 1 RM load with a break of 90 seconds between each set. Exercises were performed 3 times with a total time of 80 minutes. Statistical analysis was done by one-way analysis of covariance (ANCOVA), using SPSS26, and p<0.05 was considered significant.
Results: According to the results of ANCOVA, there was significant increase in arm size and body mass index (BMI) in both whey and creatine groups (p˂0.05) but fat percentage decreased significantly in all three groups(p=0.005).
Conclusion: in general, it can be said that the consumption of creatine and whey protein supplements had a significant effect on the body composition, strength and hypertrophy, as well as significantly reduced the percentage of fat.
Keywords