Neither Chia Flour nor Whey Protein Supplementation Further Improves Body Composition or Strength Gains after a Resistance Training Program in Young Subjects with a Habitual High Daily Protein Intake.

Zbinden-Foncea, Hermann;Ramos-Navarro, Claudia;Hevia-Larraín, Victoria;Castro-Sepulveda, Mauricio;Deldicque, Louise;et.al.
(2023) Nutrients — Vol. 15, n° 6, p. 1365 [1-11] (2023)

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  • Zbinden-Foncea, Hermannorcid-logoUCLouvain
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  • Ramos-Navarro, Claudia
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  • Hevia-Larraín, Victoriaorcid-logo
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  • Castro-Sepulveda, Mauricio
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  • Deldicque, Louiseorcid-logoUCLouvain
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Abstract
The aim of this study was to compare the potential additional effect of chia flour, whey protein, and a placebo juice to resistance training on fat-free mass (FFM) and strength gains in untrained young men. Eighteen healthy, untrained young men underwent an 8-week whole-body resistance training program, comprising three sessions per week. Subjects were randomized into three groups that after each training session consumed: (1) 30 g whey protein concentrate containing 23 g protein (WG), (2) 50 g chia flour containing 20 g protein (CG), or (3) a placebo not containing protein (PG). Strength tests (lower- and upper-limb one repetition maximum (1 RM) tests) and body composition analyses (dual-energy X-ray absorptiometry; DXA) were performed before (PRE) and after (POST) the intervention. Resistance training increased FFM and the 1 RM for each of the strength tests similarly in the three groups. FFM increased by 2.3% in WG ( = 0.04), by 3.6% in CG ( = 0.004), and by 3.0% in PG ( = 0.002)., and 1 RM increased in the different strength tests in the three groups ( < 0.05) with no difference between PG, CG, and WG. In conclusion, neither chia flour nor whey protein supplementation elicited an enhanced effect on FFM and strength gains after an 8-week resistance training program in healthy, untrained young men consuming a habitual high protein mixed diet (>1.2 g/kg/day).
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Zbinden-Foncea, H., Ramos-Navarro, C., Hevia-Larraín, V., Castro-Sepulveda, M., Saúl, M. J., Kalazich, C., & Deldicque, L. (2023). Neither Chia Flour nor Whey Protein Supplementation Further Improves Body Composition or Strength Gains after a Resistance Training Program in Young Subjects with a Habitual High Daily Protein Intake. Nutrients, 15(6), 1365 [1-11]. https://doi.org/10.3390/nu15061365 (Original work published 2023)