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Cited by 181Muscle metabolism and nutritionSports Performance and TrainingExercise and Physiological Responses

Body Composition and Strength Changes in Women with Milk and Resistance Exercise

JOSSE, ANDREA R., TANG, JASON E., TARNOPOLSKY, MARK A., PHILLIPS, STUART M.·2010·Medicine & Science in Sports & Exercise
DOI 10.1249/mss.0b013e3181c854f6
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Abstract

PURPOSE: We aimed to determine whether women consuming fat-free milk versus isoenergetic carbohydrate after resistance exercise would see augmented gains in lean mass and reductions in fat mass similar to what we observed in young men. METHODS: Young women were randomized to drink either fat-free milk (MILK: n = 10; age (mean +/- SD) = 23.2 +/- 2.8 yr; BMI = 26.2 +/- 4.2 kg x m(-2)) or isoenergetic carbohydrate (CON: n = 10; age = 22.4 +/- 2.4 yr; BMI = 25.2 +/- 3.8 kg x m(-2)) immediately after and 1 h after exercise (2 x 500 mL). Subjects exercised 5 d x wk(-1) for 12 wk. Body composition changes were measured by dual-energy x-ray absorptiometry, and subjects' strength and fasting blood were measured before and after training. RESULTS: CON gained weight after training (CON: +0.86 +/- 0.4 kg, P < 0.05; MILK: +0.50 +/- 0.4 kg, P = 0.29). Lean mass increased with training in both groups (P < 0.01), with a greater net gain in MILK versus CON (1.9 +/- 0.2 vs 1.1 +/- 0.2 kg, respectively, P < 0.01). Fat mass decreased with training in MILK only (-1.6 +/- 0.4 kg, P < 0.01; CON: -0.3 +/- 0.3 kg, P = 0.41). Isotonic strength increased more in MILK than CON (P < 0.05) for some exercises. Serum 25-hydroxyvitamin D increased in both groups but to a greater extent in MILK than CON (+6.5 +/- 1.1 vs +2.8 +/- 1.3 nM, respectively, P < 0.05), and parathyroid hormone decreased only in MILK (-1.2 +/- 0.2 pM, P < 0.01). CONCLUSIONS: Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early postexercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wk. Our results, similar to those in men, highlight that milk is an effective drink to support favorable body composition changes in women with resistance training.

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  • Many published investigations report that protein supplementation results in significant improvements in lean body weight/cross-sectional areas compared to placebo treatments.

    “many published investigations report that protein supplementation results in significant improvements in lean body weight/cross-sectional areas as compared to placebo treatments [15, 17, 21–23, 26, 27, 33, 37].”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [33]

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Authors
JOSSE, A. R., TANG, J. E., TARNOPOLSKY, M. A., & PHILLIPS, S. M.
Affiliations
  • McMaster University (CA)
  • McMaster University Medical Centre (CA)
ORCID
Venue
Medicine & Science in Sports & Exercise
Publisher
Ovid Technologies (Wolters Kluwer Health)
Published
2010-06
Volume
42
Issue
6
Pages
1122-1130
ISSN
0195-9131 (ISSN-L)
DOI
10.1249/mss.0b013e3181c854f6
OpenAlex
W2145598324
Cited by
181
References
9
Citations by year
2026: 5 · 2025: 6 · 2024: 3 · 2023: 8 · 2022: 6 · 2021: 16 · 2020: 17 · 2019: 10 · 2018: 12 · 2017: 11 · 2016: 7 · 2015: 14 · 2014: 19 · 2013: 16 · 2012: 15
FWCI
6.44
Type
journal article
Language
en
Open access
closed
Locations
  • Medicine & Science in Sports & Exercise (publishedVersion)
  • PubMed (publishedVersion)
Funders
Canadian Institutes of Health Research
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
Keywords
resistance training, skim milk, post-exercise nutrition, carbohydrate supplementation, body composition, lean mass gain, fat loss, muscle strength, women, 25-hydroxyvitamin D, parathyroid hormone, bone turnover, muscle protein synthesis, postprandial insulin response
MeSH terms
Adult, Animals, Female, Humans, Milk, Polysaccharides, Absorptiometry, Photon, Muscle, Skeletal, Dietary Supplements, Adiposity, Resistance Training, Young Adult

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