Comparison of Protein-Pacing Alone or Combined With Yoga/Stretching and Resistance Training on Glycemia, Total and Regional Body Composition, and Aerobic Fitness in Overweight Women
Abstract
BACKGROUND: Yoga/Stretching (YS) and functional resistance (FR) training are popular exercise routines. A protein-pacing (PP) diet is a common dietary regimen. Thus, we assessed the effectiveness of a PP diet alone and in combination with either YS or FR to improve body composition and cardiometabolic health. METHODS: Twenty-seven overweight women (age = 43.2 ± 4.6 years) were randomized into 3 groups: yoga (YS, n = 8) or resistance (FR, n = 10) training (3 days/week) in conjunction with PP diet (50% carbohydrate, 25% protein, and 25% fat) or PP diet-only (PP, n = 9) throughout 12-week study. PP maintained preexisting levels of physical activity. Body weight (BW), total (BF) and abdominal (ABF) body fat, waist circumference (WC), plasma biomarkers, and aerobic fitness (VO2) were measured at baseline and 12 weeks. RESULTS: WC and total cholesterol improved in all groups, whereas glycemia tended to improve (P = .06) in S. BF, ABF, and VO2 increased significantly in YS and FR (P < .05). Feelings of vigor increased in YS and tension decreased in FR (P < .05). CONCLUSIONS: YS training tended to decrease blood glucose compared with FR and PP and is equally effective at enhancing body composition, and aerobic fitness in overweight women providing a strong rationale for further research on YS training.
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A protein pacing strategy involving equitable distribution of effective doses of protein (4-6 meals/day of 20-40 g per meal) alone and combined with multicomponent exercise training consistently demonstrates positive changes in body composition and physical performance outcomes in both lean and overweight/obese populations.
“their results consistently demonstrate positive changes in body composition [116, 142] and physical performance outcomes in both lean [143, 144] and overweight/obese populations [142, 143, 145].”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [142]
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References 20 · Cited by 11
- Authors
- Ruby, M., Repka, C. P., & Arciero, P. J.
- Affiliations
- Skidmore College (US)
- Venue
- Journal of Physical Activity and Health
- Publisher
- Human Kinetics
- Published
- 2016-07
- Volume
- 13
- Issue
- 7
- Pages
- 754-764
- ISSN
- 1543-3080 (ISSN-L)
- 1543-5474
- OpenAlex
- W2504278912
- Cited by
- 11
- References
- 20
- Citations by year
- 2025: 1 · 2023: 3 · 2022: 1 · 2021: 2 · 2018: 1 · 2017: 3
- FWCI
- 1.07
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of Physical Activity and Health (publishedVersion)
- PubMed (publishedVersion)
- UEA Digital Repository (University of East Anglia) (submittedVersion)
- Funders
- Skidmore College
- Topics
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- yoga, stretching, resistance training, functional resistance training, overweight women, glycemia, blood glucose, body composition, abdominal fat, cardiorespiratory fitness, waist circumference, cholesterol, cardiometabolic health, diet and exercise
- MeSH terms
- Adult, Blood Glucose, Body Composition, Exercise Therapy, Female, Humans, Yoga, Overweight, Muscle Stretching Exercises, Resistance Training
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