Department of Medicine 1, University Hospital Erlangen, Friedrich-Alexander University Erlangen-Nürnberg, 91054 Erlangen, Germany.
Hector-Center for Nutrition, Exercise and Sports, Department of Medicine 1, University Hospital Erlangen, Friedrich-Alexander University Erlangen-Nürnberg, 91054 Erlangen, Germany.
Nutrients. 2024 Aug 15;16(16):2713. doi: 10.3390/nu16162713.
Combined endurance and resistance training, also known as "concurrent training", is a common practice in exercise routines. While concurrent training offers the benefit of targeting both cardiovascular and muscular fitness, it imposes greater physiological demands on the body compared to performing each modality in isolation. Increased protein consumption has been suggested to support adaptations to concurrent training. However, the impact of protein supplementation on responses to low-volume concurrent training is still unclear. Forty-four untrained, healthy individuals (27 ± 6 years) performed two sessions/week of low-volume high-intensity interval training on cycle ergometers followed by five machine-based resistance training exercises for 8 weeks. Volunteers randomly received (double-blinded) 40 g of whey-based protein (PRO group) or an isocaloric placebo (maltodextrin, PLA group) after each session. Maximal oxygen consumption (VO) and overall fitness scores (computed from volunteers' VO and one-repetition maximum scores, 1-RM) significantly increased in both groups. The PRO group showed significantly improved 1-RM in all major muscle groups, while the PLA group only improved 1-RM in chest and upper back muscles. Improvements in 1-RM in leg muscles were significantly greater in the PRO group versus the PLA group. In conclusion, our results indicate that adaptations to low-volume concurrent training, particularly leg muscle strength, can be improved with targeted post-exercise protein supplementation in untrained healthy individuals.
结合耐力和阻力训练，也称为“同时训练”，是运动常规中的常见做法。虽然同时训练具有针对心血管和肌肉健康的双重益处，但与单独进行每种模式相比，它对身体造成更大的生理需求。增加蛋白质的摄入被认为可以支持对同时训练的适应。然而，蛋白质补充对低量同时训练反应的影响仍不清楚。44 名未经训练的健康个体（27±6 岁）每周进行两次低量高强度间歇训练，在自行车测功计上进行，然后进行五次基于机器的阻力训练运动，持续 8 周。志愿者在每次训练后随机接受（双盲）40 克乳清蛋白（PRO 组）或等热量安慰剂（麦芽糊精，PLA 组）。最大摄氧量（VO）和整体健身评分（根据志愿者的 VO 和一次重复最大值评分计算，1-RM）在两组中均显著增加。PRO 组所有主要肌肉群的 1-RM 均显著提高，而 PLA 组仅胸部和上背部肌肉的 1-RM 提高。PRO 组腿部肌肉的 1-RM 改善明显大于 PLA 组。总之，我们的结果表明，在未经训练的健康个体中，通过有针对性的运动后蛋白质补充，可以改善低量同时训练的适应，特别是腿部肌肉力量。
