Time-Restricted Eating and Muscle Hypertrophy
Study Details
Study Description
Brief Summary
The purpose is to examine the effects of time-restricted eating (TRE; consuming all calories within an 8-hour period each day) vs. normal eating (CON; consuming same kcals and protein as TRE, but during a 10-13 hr eating window each day) during 8 weeks of resistance exercise on body composition and muscle mass (whole muscle and single fiber), muscular performance, anabolic protein signaling, single muscle fiber characteristics, and the gut microbiome in well-trained young men and women.
Condition or Disease | Intervention/Treatment | Phase |
---|---|---|
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N/A |
Detailed Description
The primary goal pertains to muscle hypertrophy (not fat loss), thus all participants will be placed in a 10% caloric surplus.
Study Design
Arms and Interventions
Arm | Intervention/Treatment |
---|---|
Experimental: Time Restricted Eating (16:8) Participants will consume all calories within an 8 hour window each day. |
Other: Time Restricted Eating
Diet will be tracked and reported every day to a qualified dietitian.
Other: Resistance Training
8 weeks of supervised and programmed whole body resistance training, performed 4x per week
Dietary Supplement: Whey Protein
Consumed on all exercise days.
|
Active Comparator: Control Participants will consume all calories within a ~12 hour window each day (4 separate meals + needed snacks). |
Other: Normal Feeding
Diet will be tracked and reported every day to a qualified dietitian.
Other: Resistance Training
8 weeks of supervised and programmed whole body resistance training, performed 4x per week
Dietary Supplement: Whey Protein
Consumed on all exercise days.
|
Outcome Measures
Primary Outcome Measures
- Changes in Muscle Size - Lower Body [Pre, Mid (4 weeks), and Post (8 weeks)]
via Ultrasound
- Changes in Muscle Size - Upper Body [Pre, Mid (4 weeks), and Post (8 weeks)]
via Ultrasound
- Changes in Fiber Type-Specific Size [Pre and Post (week 8)]
Single muscle fiber analysis
- Changes in Body composition [Pre, Mid (4 weeks), and Post (8 weeks)]
via BodPod
- Acute Exercise Induced Fiber Type-Specific Anabolic Signaling (Total Concentration and Phosphorylation Status) [Day 1 of exercise training]
Men only; assessed via single fiber Simple Western
Secondary Outcome Measures
- Changes in Maximal Strength [Pre and Post (week 8)]
1RM on bench press, squat, and leg extension
- Changes in Maximal Muscular Endurance [Pre and Post (week 8)]
Maximal repetitions on bench press and leg press
- Changes in Gut Microbiome [Pre, Mid (week 2, 4, 6), and Post (week 8)]
via stool sample
- Changes in Fiber Type Composition [Pre and Post (week 8)]
Single Fiber via SDS-PAGE
- Changes in Fiber Type-Specific Resting Anabolic Signaling (Total Concentration and Phosphorylation Status) [Pre and Post (week 8)]
via single fiber Simple Western
- Changes in Mood [Weekly for duration of the intervention (8 weeks)]
via Questionnaire
- Changes in Enjoyment of Diet [Weekly for duration of the intervention (8 weeks)]
via Questionnaire
- Changes in Sleep (total and quality) [Weekly for duration of the intervention (8 weeks)]
via Questionnaire
- Changes in Menstrual Cycle [Pre, Mid (week 4), and post (week 8)]
via Questionnaire; women only
- Total Training Volume [After 8 weeks]
- Nutrient Intake [Daily, starting 7 days before the study and continuing for 8 additional weeks]
Total Kcal and grams of protein, fat, and carbohydrates
Eligibility Criteria
Criteria
Inclusion Criteria:
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18-35 years old with <25% (men) or <30% (women) body fat
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have experience in resistance exercise for the whole body and performed resistance exercise at least 3 times per week the last 12 months
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be able to perform all necessary exercises with safe technique and no pain
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be able to squat 1.5x (men) or 1x (women) body weight
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be able to bench press 1.1x (men) or 0.55x (women) body weight
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be on a non-specialized, mixed macronutrient diet
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have a lifestyle which enables a reasonably consistent 7+ hours of sleep per night
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be free of any current joint, musculoskeletal, and/or neuromuscular injuries
Exclusion Criteria:
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have any known current illness, prohibitive muscular or neuromuscular problem, hypertension, cardiac, pulmonary, liver, kidney, insulin or any other metabolic disorders (e.g. Type I or Type II diabetes)
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are lactose intolerant or unable to consume whey protein for any reason
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are on any medications known to affect protein metabolism
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have taken antibiotics in the last 6 months
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cannot refrain from consuming any alcoholic beverages, nicotine, or marijuana (or derivative) for a period of 48 hours prior to data collection (pre and post testing)
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consume alcohol >2x per week
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consume any analgesic or anti-inflammatory drug(s), prescription or non-prescription, chronically or within 48 hours of data collection
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consume any recreational drug(s), prescription or non-prescription, legal or illegal, chronically or within 30 days of data collection
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consume any caffeine or food within 12 hours of data collection
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cannot refrain from physical exercise (outside of activities of daily living) outside of what is prescribed by the research team for the duration of the study
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cannot refrain from using recovery methods such as electric stimulation, hot/cold therapy, massage, chiropractic, or personal air/water devices (Normatech, etc.)
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have utilized any anabolic steroid, currently or in the past
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cannot refrain from consumption of any supplementation (creatine, multivitamin, fish oil, protein powder, BCAA, pre-workouts, etc.) outside of what is provided
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cannot refrain from consuming any supplemental pro or prebiotics or other items that intentionally alter the gut microbiome
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fail to adhere to the nutritional guidelines or miss >3 of the exercise sessions
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were recently pregnant, trying to become pregnant, or are currently breastfeeding
Contacts and Locations
Locations
Site | City | State | Country | Postal Code | |
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1 | Center for Sport Performance at California State University, Fullerton | Fullerton | California | United States | 92831 |
Sponsors and Collaborators
- California State University, Fullerton
- San Francisco State University
Investigators
None specified.Study Documents (Full-Text)
None provided.More Information
Publications
None provided.- CSP Fullerton