| Title | Strategic Ingestion of High-Protein Dairy Milk during a Resistance Training Program Increases Lean Mass, Strength, and Power in Trained Young Males |
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| Type | Journal article |
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| Authors | Pourabbas, M., Bagheri, Reza, Hooshmand Moghadam, B., S. Willoughby, Darryn, G. Candow, Darren, Elliott, B., C. Forbes, S., Ashtary-Larky, Damoon, Eskandari, Mozhgan, Wong, Alexei and Dutheil, Frédéric |
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| Abstract | Background: We evaluated the effects of high-protein dairy milk ingestion on changes in body composition, strength, power, and skeletal muscle regulatory markers following 6 weeks of resistance training in trained young males. Methods: Thirty resistance-trained young males (age: 27 ± 3 years; training experience: 15 ± 2 months) were randomly assigned to one of two groups: high-protein dairy milk (both whey and casein) + resistance training (MR; n = 15) or isoenergetic carbohydrate (maltodextrin 9%) + resistance training (PR; n = 15). Milk and placebo were ingested immediately post-exercise (250 mL; 30 g protein) and 30 min before sleep (250 mL; 30 g protein). Before and after 6 weeks of linear periodized resistance training (4 times/week), body composition (bioelectrical impedance), strength, power, and serum levels of skeletal muscle regulatory markers (insulin-like growth factor 1 (IGF-1), growth hormone, testosterone, cortisol, follistatin, myostatin, and follistatin–myostatin ratio) were assessed. Results: The MR group experienced a significantly higher (p 0.05) increase in lean mass, strength, and power (upper- and lower-body) than the PR group. Further, IGF-1, growth hormone, testosterone, follistatin, and follistatin–myostatin ratio were significantly increased, while cortisol and myostatin significantly decreased in the MR group than the PR group (p 0.05). Conclusions: The strategic ingestion of high-protein dairy milk (post-exercise and pre-sleep) during 6 weeks of resistance training augmented lean mass, strength, power, and altered serum concentrations of skeletal muscle regulatory markers in trained young males compared to placebo. |
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| Keywords | hypertrophy |
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| body composition |
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| milk |
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| endocrine |
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| resistance training |
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| Journal | Nutrients |
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| Journal citation | 13 (3), p. e948 |
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| ISSN | 2072-6643 |
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| Year | 2021 |
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| Publisher | MDPI |
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| Publisher's version | License CC BY File Access Level Open (open metadata and files) |
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| Digital Object Identifier (DOI) | https://doi.org/10.3390/nu13030948 |
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| Publication dates |
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| Published online | 15 Mar 2021 |
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| License | CC BY 4.0 |
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