Resistance training and maintenance of a higher protein diet have been recommended to help older individuals maintain muscle mass. This study examined whether adherence to a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition, markers of health, and/or functional capacity in older females in comparison to following a traditional higher carbohydrate diet or exercise training alone with no diet intervention. In total, 54 overweight and obese females (65.9 ± 4.7 years; 78.7 ± 11 kg, 30.5 ± 4.1 kg/m², 43.5 ± 3.6% fat) were randomly assigned to an exercise-only group (E), an exercise plus hypo-energetic higher carbohydrate (HC) diet, or a higher protein diet (HP) diet. Participants followed their respective diet plans and performed a supervised 30-min circuit-style resistance exercise program 3 d/wk. Participants were tested at 0, 10, and 14 weeks. Data were analyzed using univariate, multivariate, and repeated measures general linear model (GLM) statistics as well as one-way analysis of variance (ANOVA) of changes from baseline with [95% confidence intervals]. Results revealed that after 14 weeks, participants in the HP group experienced significantly greater reductions in weight (E −1.3 ± 2.3, [−2.4, −0.2]; HC −3.0 ± 3.1 [−4.5, −1.5]; HP −4.8 ± 3.2, [−6.4, −3.1]%, p = 0.003), fat mass (E −2.7 ± 3.8, [−4.6, −0.9]; HC −5.9 ± 4.2 [−8.0, −3.9]; HP −10.2 ± 5.8 [−13.2, –7.2%], p < 0.001), and body fat percentage (E −2.0 ± 3.5 [−3.7, −0.3]; HC −4.3 ± 3.2 [−5.9, −2.8]; HP −6.3 ± 3.5 [−8.1, −4.5] %, p = 0.002) with no significant reductions in fat-free mass or resting energy expenditure over time or among groups. Significant differences were observed in leptin (E −1.8 ± 34 [−18, 14]; HC 43.8 ± 55 [CI 16, 71]; HP −26.5 ± 70 [−63, −9.6] ng/mL, p = 0.001) and adiponectin (E 43.1 ± 76.2 [6.3, 79.8]; HC −27.9 ± 33.4 [−44.5, −11.3]; HP 52.3 ± 79 [11.9, 92.8] µg/mL, p = 0.001). All groups experienced significant improvements in muscular strength, muscular endurance, aerobic capacity, markers of balance and functional capacity, and several markers of health. These findings indicate that a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition compared to a higher carbohydrate diet in older females.

This study assessed how seasonal transitions and coaching influence affect aerobic capacity (AC) and body composition across the annual training cycle (ATC). Eleven division 1 female soccer players were tested after five predesignated time blocks (B1–B5): post-season 2016 (B1), nine-week transition (B2), spring season (B3), pre-season (B4), and post-season 2017 (B5). Height, weight, and body composition (fat-free mass (FFM)) were measured prior to a standardized 5 min treadmill running and dynamic movement warm up before a maximal AC test. Statistical analysis included a 4 × 5 repeated-measures analysis of variance (ANOVA) (dependent variable × time) with the Fishers Least Significant Difference (LSD) post-hoc test when relevant; data are presented as mean ± standard deviation, effect size (ES), and percent change (%). The statistical analysis revealed that the ATC had a significant main effect on AC and FFM (F_3,4 2.81, p = 0.001; η² = 0.22). There were significant increases in AC across the transition period (B1–B2) with reduced training volume (∆ + 12.9%, p = 0.001; ES = 0.50) while AC and FFM peaked after the spring season with directed concurrent training paired with adequate rest B1–B3 (∆ + 16.4%, p < 0.01; ES = 0.81). AC decreased across the pre-season with indirect training (B3–B4) (∆ − 7.0%, p = 0.02; ES = 0.50) and remained suppressed without change (p > 0.05) across the competitive season (B4–B5). Rest, concurrent training, and directed training positively affected AC, while indirect training and high training loads with little rest negatively affected AC.

Background: Due to its high polyphenol content and purported capability to mitigate post-exercise muscle soreness and promote recovery, tart cherry (TC) supplementation has been proposed to enhance recovery and athletic performance. This study examined the effects of powdered TC supplementation on various recovery and performance metrics following a repeated sprint exercise protocol in physically active young adults. Methods: 40 (18 M, 22 F) healthy, active participants (24.6 ± 5.5 yrs, 171.5 ± 11 cm, 71.7 ± 14.5 kg, 24.2 ± 3.1 kg·m⁻²) participated in this randomized, double-blind, placebo-controlled, parallel study design. Placebo (PLA) or powdered TC supplementation (500 mg/day) occurred for ten days: seven days prior to, day of, and two days following repeated sprints (15 × 30 m with 1 min rest between sprints). Performance was assessed via the countermovement jump, isometric mid-thigh pull, isokinetic knee extension, and the Wingate anaerobic test. Recovery was evaluated using visual analog scales for soreness, recovery, and readiness to train. Muscle damage was evaluated using creatine kinase. These measures were evaluated at baseline, and at 1 h, 24 h, and 48 h post-exercise. Results: Significant main effects of time were observed with recovery VAS (p < 0.001), readiness to train VAS (p < 0.001), and jump height (p = 0.014) experiencing similar reductions, while soreness VAS (p < 0.001) and creatine kinase (p = 0.05) experienced similar increases in response to the repeated sprint protocol and supplementation. Across all measurements, no significant group × time differences were observed for jump height (PLA:−6.7 ± 10.4% vs. TC: −11.0 ± 17.9%, p = 0.608), peak propulsive force (PLA: 0.3 ± 4.6% vs. TC: 2.2 ± 7.4%, p = 0.194), knee extension peak torque at 180°/s (PLA: 10.5 ± 73.5% vs. TC: −1.04 ± 49.6%, p = 0.335), readiness to train VAS (PLA: −23.0 ± 19.2% vs. TC: −14.7 ± 20.2%, p = 0.401), soreness VAS (PLA: 250 ± 323% vs. TC: 261 ± 432%, p = 0.838), recovery VAS (PLA: −24.6 ± 17.9% vs. TC: −8.2 ± 40.5%, p = 0.251), and creatine kinase (PLA: 22.8 ± 35.5% vs. TC: 90.4 ± 225.6%, p = 0.31). Conclusions: A single bout of repeated sprints was responsible for significant reductions in jump height, peak propulsive force, peak torque, and perceived readiness, while perceived soreness, myoglobin, and creatine kinase were significantly increased. Ten days of TC supplementation did not impact any change beyond what was observed in PLA for markers of recovery, readiness, soreness, exercise performance, and markers of muscle damage.