Dietary Cholesterol and Skeletal Muscle Hypertrophy with Resistance Training: A Randomized Placebo-Controlled Trial
Steven E Riechman1,2, Chang Woock Lee1, Heath G Gasier1 and Gentle Chikani2
1 Health and Kinesiology
2 Nutrition, Texas A&M University, College Station, TX
ABSTRACT
Background: We recently reported a strong positive association of dietary cholesterol and skeletal muscle responses to resistance training (Riechman, 2007). To confirm these findings we conducted a randomized placebo controlled trial in which we supplemented the diet with whole egg or egg white (control).
Methods: 3 groups of 50–69 year old generally healthy subjects (N=30) underwent 12 weeks of resistance exercise training (RET, 3x/week, 2–3 sets, 8–12 reps, 70% of max strength). Each group consumed 3.5 mg/kg lean/day (<200 mg/day, LC), 7.0 mg/kg lean/day (400 mg/day, MC), or 14.0 mg/kg lean/day (800 mg/day, HC) of cholesterol. Subjects were asked to complete 48 food records over the 12 wks to confirm dietary compliance. Body composition (DEXA) and maximal strength tests were conducted before and after the training.
Results: Summary strength gain (chest press +leg press) was increased significantly (P<0.05) with increasing dietary cholesterol (HC=52±8%, MC=38±8%, LC=21±8%). The mean gain in lean mass was 1.7±1.0 kg (3.7%) where subjects also lost 0.5±1.7 kg of fat mass (1.6%). Changes in lean mass and fat mass between groups was not significantly different (P>0.05).
Conclusion: Our results confirm our previous finding that high dietary cholesterol contributes to strength gain with resistance training; however, lean mass gains were inconsistent. Supported by US Poultry and Egg Association.
Steven E Riechman1,2, Chang Woock Lee1, Heath G Gasier1 and Gentle Chikani2
1 Health and Kinesiology
2 Nutrition, Texas A&M University, College Station, TX
ABSTRACT
Background: We recently reported a strong positive association of dietary cholesterol and skeletal muscle responses to resistance training (Riechman, 2007). To confirm these findings we conducted a randomized placebo controlled trial in which we supplemented the diet with whole egg or egg white (control).
Methods: 3 groups of 50–69 year old generally healthy subjects (N=30) underwent 12 weeks of resistance exercise training (RET, 3x/week, 2–3 sets, 8–12 reps, 70% of max strength). Each group consumed 3.5 mg/kg lean/day (<200 mg/day, LC), 7.0 mg/kg lean/day (400 mg/day, MC), or 14.0 mg/kg lean/day (800 mg/day, HC) of cholesterol. Subjects were asked to complete 48 food records over the 12 wks to confirm dietary compliance. Body composition (DEXA) and maximal strength tests were conducted before and after the training.
Results: Summary strength gain (chest press +leg press) was increased significantly (P<0.05) with increasing dietary cholesterol (HC=52±8%, MC=38±8%, LC=21±8%). The mean gain in lean mass was 1.7±1.0 kg (3.7%) where subjects also lost 0.5±1.7 kg of fat mass (1.6%). Changes in lean mass and fat mass between groups was not significantly different (P>0.05).
Conclusion: Our results confirm our previous finding that high dietary cholesterol contributes to strength gain with resistance training; however, lean mass gains were inconsistent. Supported by US Poultry and Egg Association.
1 comment:
I would definitely not advise someone to lower their cholesterol excessively. In the early 90's I was introduced to a fat loss study from France that showed lower cholesterol diets result in lass fat loss. Here is a study that shows higher cholesterol diets result in more strength gains from resitance training, and more muscle and less fat :)
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