The effect of protein preloads and aerobic high intensity interval exercise on weight reduction
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Objective: A randomized double-blinded study to compare the effects of two daily isocaloricpreloads of either protein or carbohydrate. The preloads were given prior to main meals incombination with high intensity aerobic exercise. Responses in weight, Body Mass Index(BMI), waist and hip circumference, fat mass, lean mass, fat percentage, oxygen uptake(VO2max), work economy and blood values were studied. Methods: Forty female overweight individuals were randomly assigned to either a proteingroup (PG) or a carbohydrate group (CG), receiving 30 grams of either protein orcarbohydrate twice a day, seven days a week for nine weeks. Both groups performed highintensity aerobic interval training 3 times a week. 4 intervals of 4 minutes (min) werecompleted in each workout. A 10 min warm up period at a workload of 70% of HRmax wasfollowed by intervals leading to 90-95% of HRmax. Active resting periods of 3 min wereperformed at 70% of HRmax after each interval. Results: The PG showed a significantly larger weight reduction than the CG, where adecrease of 3.4 and 1.9% in weight and 1.2 and 0.7% in BMI was seen in the PC and CG,respectively. A reduction in all body measures was observed in both groups from pre to posttest. Both groups demonstrated an increase in VO2max from 36.6 and 40.1, to 40.1 and 43.2mL·kg-1·min-1 for the PG and CG, respectively. Improvement in work economy was also seenfor both groups. Conclusion: Protein preloads are significantly more effective than the same amount ofcalories from carbohydrate preloads in promoting weight reduction when combined with highintensity aerobic interval training. The enhanced weight loss seen in the PG indicates asuperior ability to induce satiety for overweight individuals.