Protein-Pacing from Food or Supplementation Improves Physical Performance in Overweight Men and Women: The PRISE 2 Study

Abstract

We recently reported that protein-pacing (P; six meals/day @ 1.4 g/kg body weight (BW), three of which included whey protein (WP) supplementation) combined with a multi-mode fitness program consisting of resistance, interval sprint, stretching, and endurance exercise training (RISE) improves body composition in overweight individuals. The purpose of this study was to extend these findings and determine whether protein-pacing with only food protein (FP) is comparable to WP supplementation during RISE training on physical performance outcomes in overweight/obese individuals. Thirty weight-matched volunteers were prescribed RISE training and a P diet derived from either whey protein supplementation (WP, n = 15) or food protein sources (FP, n = 15) for 16 weeks. Twenty-one participants completed the intervention (WP, n = 9; FP, n = 12). Measures of body composition and physical performance were significantly improved in both groups (p < 0.05), with no effect of protein source. Likewise, markers of cardiometabolic disease risk (e.g., LDL (low-density lipoprotein) cholesterol, glucose, insulin, adiponectin, systolic blood pressure) were significantly improved (p < 0.05) to a similar extent in both groups. These results demonstrate that both whey protein and food protein sources combined with multimodal RISE training are equally effective at improving physical performance and cardiometabolic health in obese individuals.

International society of sports nutrition position stand: diets and body composition

“…Subjects were also provided all food and beverage intake, which added an extra layer of control and strengthened the findings. Augmenting this body of literature is Arciero et al’s work on “protein-pacing” (4–6 meals/day, >30% protein per meal resulting in >1.4 g/kg/d), which has demonstrated this method’s superiority over conventional, lower-protein/lower-frequency diets for improving body composition in hypocaloric conditions [ 81 , 82 ].…”

“…However, the contrary has been demonstrated. Meal replacement products (powders, shakes, and bars) have matched or outperformed the effectiveness of whole food-based diets for weight loss and weight loss maintenance [ 82 , 122 , 123 ].…”

Protein Intake and Distribution in Relation to Physical Functioning and Quality of Life in Community-Dwelling Elderly People: Acknowledging the Role of Physical Activity

“…Some studies support a pulse-feeding pattern in which a high protein meal might saturate the splanchnic sequestration leading to a higher availability of amino acids for muscle protein synthesis [ 12 , 13 ]. In contrast, several other studies reported an optimized muscle protein synthesis using a more continuous availability of amino acids in a spread-feeding pattern [ 14 , 15 , 16 , 17 , 18 ]. As yet, the current literature is not conclusive about the most efficient protein intake distribution for optimal muscle protein synthesis.…”

International society of sports nutrition position stand: nutrient timing

“…Thus if efficacious protein feedings are placed too close together it remains possible that the ability of skeletal muscle anabolism to be fully activated might be limited. While no clear consensus exists as to the acceptance of this theory, conflicting findings exist between longitudinal studies that did provide protein feedings in close proximity to each other [ 16 , 110 , 153 ], making this an area that requires more investigation. Finally, while the mechanistic implications of pulsed vs. bolus protein feedings and their effect on MPS rates may help ultimately guide application, the practical importance has yet to be demonstrated.…”