King Grub
2016-03-07, 08:45
Introduction:
Improvements in body composition are often deemed as by-products of dieting strategies. One common strategy is found within the manipulation of carbohydrate intake. Our laboratory recently investigated the effects of a very low carbohydrate diet (VLCD) vs. a traditional western diet combined with resistance training (RT) and found that a VLCD augmented adaptations in body composition. However, the comparison of a VLCD and a very low carbohydrate diet with a refeed (VLCRD) on body composition has not been observed.
Purpose:
This study investigated the 8-week effects of 2 different very low carbohydrate dieting strategies on body composition in resistance-trained males.
Methods:
Sixteen resistance trained college aged males were randomized into 2 groups: VLCD and VLCRD. Participants of the VLCD group consumed a diet consisting of 5% CHO, 25% PRO, and 70% FAT daily for duration of the study whereas the VLCRD consumed the same macronutrient profile for the first 5 days of each week with a refeed (50% CHO, 25% PRO, 25% FAT) on the final 2 days of each week. All participants engaged in a 5 days per week training protocol that consisted of 3 days per week periodized RT with 2 days per week of high intensity interval training. Each participant was individually consulted by a dietician to be placed on a 500 kcal deficit from basal intake calculated by the Mifflin St. Jeor equation. Body composition was determined by a 10 hours fasted DXA assessment at week 0 and week 8. Repeated measures ANOVA was used to evaluate group, time and group by time interactions. When significance was detected a Tukey's Poc Hoc analysis was used to identify location of significance.
Results:
A significant group × time interaction for body composition following the experimental period was detected (p < 0.002). Post-hoc comparisons indicated that only the VLCRD group significantly decreased LBM (p < 0.003, −2.98%, [INCREMENT]: −2.08 kg). There were no significant changes in LBM for the VLCD group. However, only the VLCD group significantly reduced FM (p < 0.001; −19.6%; [INCREMENT]: −2.70 kg). There were no significant changes in FM for the VLCRD group. In addition, an absolute delta change analysis showed differences between absolute changes for decrease LBM in VLCRD group and decreased FM for VLCD group.
Conclusions:
Improvements in body composition appear to be enhanced in a strict VLCD when compared to a VLCRD when combined with resistance training after 8 weeks.
Practical Applications:
Resistance trained individuals seeking improvements in body composition should consume a VLCD (5% CHO, 25% PRO, 70% FAT) in conjunction with periodized resistance training while avoiding a consecutive 2 day refeed (50% CHO, 25% PRO, 25% FAT) of carbohydrate.
The 8 Week Effects of Low Carbohydrate Dieting vs. Very Low Carbohydrate Dieting With Refeed on Body Composition. Journal of Strength and Conditioning Research February 2016 Vol. 30 - Issue : p S1–S171
Improvements in body composition are often deemed as by-products of dieting strategies. One common strategy is found within the manipulation of carbohydrate intake. Our laboratory recently investigated the effects of a very low carbohydrate diet (VLCD) vs. a traditional western diet combined with resistance training (RT) and found that a VLCD augmented adaptations in body composition. However, the comparison of a VLCD and a very low carbohydrate diet with a refeed (VLCRD) on body composition has not been observed.
Purpose:
This study investigated the 8-week effects of 2 different very low carbohydrate dieting strategies on body composition in resistance-trained males.
Methods:
Sixteen resistance trained college aged males were randomized into 2 groups: VLCD and VLCRD. Participants of the VLCD group consumed a diet consisting of 5% CHO, 25% PRO, and 70% FAT daily for duration of the study whereas the VLCRD consumed the same macronutrient profile for the first 5 days of each week with a refeed (50% CHO, 25% PRO, 25% FAT) on the final 2 days of each week. All participants engaged in a 5 days per week training protocol that consisted of 3 days per week periodized RT with 2 days per week of high intensity interval training. Each participant was individually consulted by a dietician to be placed on a 500 kcal deficit from basal intake calculated by the Mifflin St. Jeor equation. Body composition was determined by a 10 hours fasted DXA assessment at week 0 and week 8. Repeated measures ANOVA was used to evaluate group, time and group by time interactions. When significance was detected a Tukey's Poc Hoc analysis was used to identify location of significance.
Results:
A significant group × time interaction for body composition following the experimental period was detected (p < 0.002). Post-hoc comparisons indicated that only the VLCRD group significantly decreased LBM (p < 0.003, −2.98%, [INCREMENT]: −2.08 kg). There were no significant changes in LBM for the VLCD group. However, only the VLCD group significantly reduced FM (p < 0.001; −19.6%; [INCREMENT]: −2.70 kg). There were no significant changes in FM for the VLCRD group. In addition, an absolute delta change analysis showed differences between absolute changes for decrease LBM in VLCRD group and decreased FM for VLCD group.
Conclusions:
Improvements in body composition appear to be enhanced in a strict VLCD when compared to a VLCRD when combined with resistance training after 8 weeks.
Practical Applications:
Resistance trained individuals seeking improvements in body composition should consume a VLCD (5% CHO, 25% PRO, 70% FAT) in conjunction with periodized resistance training while avoiding a consecutive 2 day refeed (50% CHO, 25% PRO, 25% FAT) of carbohydrate.
The 8 Week Effects of Low Carbohydrate Dieting vs. Very Low Carbohydrate Dieting With Refeed on Body Composition. Journal of Strength and Conditioning Research February 2016 Vol. 30 - Issue : p S1–S171