August 07, 2019
Train MuscleGroups Once or Twice per Week?
Switzerland study comparing muscle hypertrophy between two groups of subjects. It was found that although training each muscle group once per week produced muscle hypertrophy, training each muscle group twice per week produced greater hypertrophy.
November 06, 2018
Efficacy of Fenugreek Supplementation on Men's Health
Kevin RM. Coyle, Emily Barton, Heather A. Hausenblas, Kara L. Conway, Terrence Orange, L. D. Smith, Michael Esposito, B. Fry, C. Harvey, D. Oakes, C. Bergman, David R. Hooper
Jacksonville University, Brook Rehabilitation College of Healthcare Sciences, Jacksonville, FL, 32034, USA
Background
Fenugreek (Trigonella foenum-graecum L.) is a leguminous plant that has historically been used in Indian, North African, and Arabic regions as a dietary supplementation for its proposed health benefits. In recent years fenugreek has started to be cultivated worldwide and used as an anti-inflammatory, anti-diabetic, antiseptic, and libido booster. Limited quality research has been done examining the significance of the effects of fenugreek supplementation to improve men’s health, particularly aging male symptoms (AMS) and health-related quality of life (HRQoL). This was an 8-week randomized double-blind placebo controlled trial examining the efficacy of daily concentrated fenugreek seed extract (AlphaFen®) supplementation on healthy men’s total testosterone (TT), health-related quality of life, grip strength, and male aging symptoms.
Materials and methods
The participants (N = 57, M age = 26.05±5.77 years) were randomized to one of the following three conditions: AlphaFen® fenugreek (400 mg/d; N = 19), AlphaFen® fenugreek (500 mg/d; N = 19), or Placebo control (N = 19). Assessments were completed at Day 0, Day 30, and Day 60. Participants completed self-report questionnaires for the HRQoL and AMS during each testing visit. In addition, during the Day 0, 30, and 60 visits blood was drawn via venipuncture of an antecubital vein and later analyzed by enzyme-linked immunosorbent assay (ELISA) for TT. Repeated measures ANOVAs were used to determine significance (α=0.05).
Results
The fenugreek conditions reported significant improvements in grip strength, quality of sleep, aging male symptoms, and total testosterone compared to the control group (p < 0.05). Significant increases in grip strength were reported (p = 0.02) with 71% of individuals in the treated group showing an improvement. In respect to sleep quality 68% of individuals in the placebo compared to 95% of those in the supplemented groups reported a reduction in the number of days they felt that they did not get enough sleep (p = 0.03). Dose-response significantly affected sleep quality (p < 0.05). Significantly more participants had a positive change in their AMS Total sores in treated groups (p < 0.01), as well the treated groups demonstrating significant improvements in the sexual subscale over placebo (p = 0.05). TT increased significantly in the treated groups over placebo (p = 0.05).
Conclusion
Fenugreek supplementation is safe and effective for improving aging male symptoms, total testosterone concentrations, sleep quality and grip strength in healthy recreationally active men. Future researchers are encouraged to examine the health and ergogenic effects of fenugreek supplementation in hypogonadal and older populations.
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November 06, 2018
Effects of Intermittent Carbohydrate Re-Feeds vs Continuous Dieting on Resting Metabolic Rate In Resistance Trained Individuals
Bill Campbell, Danielle Aguilar, Vickie Wong, Gavin Rogers, Carl Fox, Tyler Hosey, Shane Lindsay, Sarah Ford, Devin Radford
Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL, 33601, USA
Correspondence: Bill Campbell (bcampbell@usf.edu)
Background
There is a direct relationship between resting metabolic rate and body weight, such that weight loss is associated with reductions in resting metabolic rate. The implementation of intermittent energy restriction—a strategy known as diet “re-feeds”—is thought to attenuate some of the adaptive responses to chronic caloric restriction, including reductions in metabolic rate and leptin concentrations. The purpose of this study was to compare the relative reductions in resting metabolic rate after 7 weeks of either continuous energy restriction or intermittent restriction with twice-weekly carbohydrate re-feeds.
Materials and methods
27 resistance-trained males (n=14) and females (n=13) (25±6.1 years; 169±9.4cm; 80±15.6kg) were matched according to fat mass then randomized to a Re-Feed group (Re-Feed; n=13) or Continuous group (CONT; n=14) in conjunction with 4 weekly resistance training sessions for a 7-week period. All participants adhered to a 25% kcal reduction from their baseline calorie intake. The Re-Feed group implemented two consecutive days of elevated CHO intake, followed by 5 days of caloric restriction each week. The CONT group adhered to a continuous 7-week caloric restriction. Resting metabolic rate was assessed at baseline (following a two-week assessment of maintenance intake) and at the end of the 7-week diet. All resting metabolic rate measurements were assessed one day after the 2-day carbohydrate re-feed. Data were analyzed via a 2-factor [2x2] between-subjects repeated measures ANOVA.
Results
No baseline differences for resting metabolic rate were observed between groups. Both groups significantly decreased resting metabolic rate as evidenced by a main effect for time (Re-Feed: baseline = 1,704 ±293 kcal/day; post-diet = 1,664 ±270 kcal/day, Δ40 kcal/day; CONT: baseline = 1,867 ±342 kcal/day; post-diet = 1,789 ±409 kcal/day, Δ78 kcal/day; p = 0.038). A post-hoc paired samples t-test revealed a significant reduction in RMR for the CONT group (p=0.017), but not for the Re-Feed group (p=0.410). No group x time (p=0.482) or main effect for group (p=0.265) differences were observed for resting metabolic rate.
Conclusions
A 7-week diet at a 25% caloric deficit in conjunction with resistance training resulted in reductions in resting metabolic rate. An intermittent-restriction approach with a twice-weekly carbohydrate re-feeds was superior to a continuous restriction in preserving resting metabolic rate during the 7-week hypocaloric period.
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November 06, 2018
Effects of Weekly Carbohydrate Re-Feeds vs Continuous Dieting on Body Composition in Resistance Trained Individuals
Bill I. Campbell1, Danielle Aguilar1, Lauren Colenso-Semple1, Kevin Hartke1, Chris Gai1, David Gaviria1, John Gorman2, Josh Rubio1, Adam Ibrahim1, Bobby Barker1
1Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL, 33601, USA; 2Team Gorman Physique Transformations, Springfield, MO, 65619, USA
Correspondence: Bill I. Campbell (bcampbell@usf.edu)
Background
Physique competitors commonly implement an intermittent approach to fat loss, cycling between periods of caloric restriction interrupted by periods of energy balance. Known as diet “re-feeds,” this strategy is thought to enhance fat loss by attenuating some of the adaptive responses to chronic caloric restriction, including reductions in metabolic rate, glycogen stores, and leptin concentrations. The purpose of this study was to compare body composition changes in resistance trained individuals after 7-weeks of either continuous energy restriction or intermittent restriction with a twice-weekly carbohydrate re-feed.
Materials and methods
27 resistance-trained males (n=14) and females (n=13) (25±6.1 years; 169±9.4cm; 80±15.6kg) were randomized to a Re-Feed group (RF; n=13) or Continuous group (CN; n=14) in conjunction with 4-days/week resistance training for a 7-week period. All participants adhered to a 25% kcal reduction from their baseline calorie intake. The RF group implemented two consecutive days of elevated CHO intake, followed by 5-days of caloric restriction each week). The CN group adhered to a continuous 7-week caloric restriction. Body mass (BM), Fat mass (FM), bodyfat% (BF%), and fat-free mass (FFM) were assessed at baseline (following a two-week assessment of maintenance intake) and at the end of the 7-week diet. Data were analyzed via a 2-factor [2x2] between-subjects repeated measures ANOVA.
Results
There were no baseline differences in any body composition variable between groups. Main effects for time data revealed that both groups significantly reduced BM (RF: baseline=76.6±15.6kg, post-diet=73.3±13.9kg, Δ3.3kg; CN: baseline=83.3±15.4kg, post-diet=79.6±15kg, Δ3.7kg; p<0.001); FM (RF: baseline=16.3±4kg, post-diet=13.5±3.6kg, Δ2.8kg; CN: baseline=16.7±4.5kg, post-diet=14.4±4.9kg, Δ2.3kg; p< 0.001); BF% (RF: baseline=21.6±4.6%, post-diet=18.8±5%, Δ2.8%; CN: baseline =20.6 ± 6.1%, post-diet=18.6±6.8%, Δ2%; p< 0.001); and FFM (RF: baseline=60.3±13.8kg, post-diet =59.9±13.1kg, Δ0.4kg; CN: baseline=66.6±15.3kg, post-diet=65.3±15.2kg, Δ1.3kg p=0.006). As a follow up (post-hoc test) to the main effect for time, a paired samples t-test revealed a significant reduction in FFM for the CONT group (p=0.001), but not for the Re-Feed group (p=0.460). In addition, there was a statistical trend (p=0.09 group x time interaction) for FFM favoring the Re-Feed group in comparison to the Continuous group.
Conclusions
A 7-week 25% caloric reduction in conjunction with resistance training resulted in significant reductions in BM and FM. The Re-Feed group retained more FFM compared to the Continuous group. Future investigations should investigate the mechanisms that potentially explain the extent to which weekly carbohydrate re-feeds contribute to FFM preservation during hypocaloric periods.
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November 06, 2018
Comparison of Chicken Protein vs Beef Protein
Douglas Kalman1,3, Susan Hewlings2,3 Robin Lee1, Jacob Bentley1, Richard Foster1, Kayce Morton1
1 Departments of BD, Nutrition and Clinical Research. QPS-BKCA, Springfield, MO, 65619, USA; 2 Nutrition and Dietetics Department, Central Michigan University, Mt. Pleasant, MI, 48044, USA; 3 Substantiation Sciences, Weston, 33326, FL, USA
Correspondence: Susan Hewlings (sue.hewlings@gmail.com)
Background
It is well documented that high quality proteins of various sources stimulate muscle protein synthesis leading to improvements in body composition. Less is known about the comparative pharmacokinetics of these proteins.
Materials and methods
This was a prospective, randomized, pharmacokinetic, pharmacodynamic exploratory clinical trial to evaluate the comparative pharmacokinetics and relative effects of Chicken Protein isolate (Chik│Pro™) alone and compared to Beef Protein isolate. The 22 subjects were randomized by Body Mass Index category [19.0 to 26.9 and 27.0 to 34.9] in 2 groups of 11 subjects each. Subjects fasted overnight for at least eight hours and in a single blind fashion consumed 25 grams protein of CP or BP on Day 1 and the alternative treatment after a 3 day washout on Day 4. The blood samples were collected through repeated venipuncture for the amino acids at pre-ingestion (within 1 hour of dose) and post-ingestion at 30, 60, 90, 120,180 minutes. Change from time point 0 was measured by standard statistical techniques for subsequent time points as well as for pharmacokinetic parameters.
Results
The Chicken Protein isolate enhanced leucine to a significantly greater and faster degree than the Beef Protein isolate (30 min post 211.73 ± 42.11 vs 178.59 ± 33.57 nmol/mL; p=0.0061; Cmax 113 ± (43.4) vs 43.4 ± (21.5) nmol/mL AUC0-180 190 ± (68.9) vs 50.6 ± (33.4) h·nmol/mL). The Chicken Protein enhanced Essential Amino Acid absorption and kinetics faster and to a greater degree than the Beef Protein (30 min post 1459.32 ± 293.08 vs 1293.50 ± 185.91, p=0.0251 nmol/mL, Cmax 663 ± (308) vs 268 ± (181) nmol/mL and AUC0-180 1120 ± (457) vs 329 ± 297 h/nmol/mL). The Chicken Protein delivered more arginine than the Beef Protein (AUC0-180 128 ± (55.4) vs 101 ± (41.2). Chicken Protein delivered more of the Sulfur containing amino acids and at a faster rate than the Beef Protein (30 min post 48.95 ± 14.71 vs 39.18 ± 5.67 nmol/mL; p=0.0170; Cmax 32.5 ± (11.7) vs 9.33 ± (3.89) nmol/mL and AUC0-180 54.5 ± (17.9) vs 11.9 ± (8.82) h/nmol/mL).
Conclusion
Chicken protein isolate (Chik│Pro™) was superior to Beef Protein isolate with greater bioavailability in delivering leucine and essential amino acids faster and to a greater extent to the body than beef protein suggesting it may enhance recovery via protein synthesis faster than beef protein.
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November 06, 2018
Impact of Specific Bioactive Collagen Peptide Intake on Ligaments and Temdons
Steffen Oesser, Michael Schunck
Collagen Research Institute, Kiel, 24103, Germany
Correspondence: Steffen Oesser (Steffen.Oesser@cri-mail.org)
Background
A very recent clinical trial demonstrated that the intake of specific collagen peptides (TENDOFORTE®), has a positive impact on subjects suffering from chronic ankle instability (CAI)[1]. After a three month supplementation of TENDOFORTE®, ankle stability clearly improved compared to placebo, as indicated by the Cumberland Ankle Instability Tool and the Foot and Ankle Ability Measure (p < 0.01). In addition, a three-month follow-up revealed a significant decline in the number of ankle joint injuries (p < 0.05). The reason for the positive clinical results observed was unclear. Therefore, the effect of TENDOFORTE® was investigated in pre-clinical tests on human ligament and tendon cells to elucidate the direct impact of specific collagen peptide supplementation on the extracellular matrix molecule (ECM) synthesis.
Materials and methods
Primary fibroblasts derived from human anterior cruciate ligaments and Achilles tendons were isolated by enzymatic digestion and seeded in monolayer cultures. After 80% cell confluence, the regular culture medium was supplemented with specific bioactive collagen peptides (TENDOFORTE®, GELITA AG, Germany). The RNA expression of the extracellular matrix molecules (ECM), type I collagen, proteoglycans and – in the case of ligament cells - elastin was determined via real-time PCR after 24 hours of culture. Furthermore, the ECM biosynthesis of tendon and ligament derived fibroblasts was determined using validated methods like western blotting, Alcian blue staining, or 14[C]-incorporation assay. Statistically significant differences in the RNA expression and ECM biosynthesis were tested in comparison to untreated control experiments with the One-Student’s t-test.
Results
The data revealed that supplementation with specific collagen peptides led to a statistically significant increase (p < 0.05) in the RNA expression of the tested ECM molecules (type I collagen, proteoglycans, elastin) in ligament cells compared with placebo. These data were confirmed on protein level with a 20 to 50% (p < 0.05) increase in the biosynthesis of the matrix molecules after TENDOFORTE®treatment. Comparable results could be observed after supplementation in tendon cells. On RNA level, a statistically significant (p < 0.05) increase in type I collagen and proteoglycan expression was determined compared to the untreated controls. Moreover, the biosynthesis of collagen and proteoglycans increased significantly with TENDOFORTE® treatment.
Conclusions
The results clearly show the stimulatory impact of specific collagen peptides on ECM molecules in ligament and tendons. The increased biosynthesis of the predominant matrix molecules in both tissues might explain the positive results on ankle stability and the reduced injury rate observed in the clinical trial.
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November 06, 2018
Acute Aerobic exercise improves neurophysiological measures of emotion processing
Jaime L Tartar1, Sebastien Salzmann1, Roodelyne Pierrelus1, Jose Antonio2
1Department of and Psychology and Neuroscience, Nova Southeastern University, Davie, FL, 33314, USA; 2Department of Health and Human Performance, Nova Southeastern University, Davie, FL, 33314, USA
Correspondence: Jaime L Tartar (tartar@nova.edu)
Background
A large and growing body of research demonstrates that aerobic exercise results in improved physical, mental, and emotional well-being and has even been shown to protect against depression and other mood disorders. Despite the established mental benefits of aerobic exercise, the neurophysiological mechanisms through which exercise can improve mood and emotion processing is currently unclear. In order to answer this uncertainty, we are testing the extent to which high intensity aerobic exercise, relative to a control condition, can alter the late positive potential (LPP) event related potential (ERP), which is a physiological marker of emotion processing in the brain.
Materials and methods
In randomized crossover trial, we compared physiological and self-report correlates of emotion processing after an acute aerobic exercise session compared to a control condition (n = 20, 10 males, mean age = 21, SD 2.78). Subjects ran on a treadmill at 70-80% of their estimated maximum heart rate for a 30-minute duration. We measured biomarkers associated with emotion processing and increased arousal (salivary alpha amylase and cortisol) at 4 different time-points at each session. Mood assessments included the profile of mood states and the state trait anxiety inventory. In order to examine brain changes associated with emotion processing, participants underwent EEG testing.
Results
We found that, relative to baseline testing, the LPP amplitude to emotionally-negative pictures is reduced after exercise (p < 0.05 at multiple electrode locations), suggesting decreased amygdala responsivity after exercise. In agreement, self-report measures also showed improved mood after exercise, relative to the control session t(19) = 2.27, p = 0.04. We also saw a significant session by time interaction for cortisol F(3,57) = 4.11, p = 0.01 and alpha amylase F(3,57) = 3.63, p = 0.02
Conclusions
The self-report mood measures agree with previous studies which showed a benefit of exercise on mood. New to our study, we show that the overall change in mood (TMD) is driven primarily by an increase in vigor and a decrease in depressive symptomatology. Combined, the biochemical data suggest that effects of exercise are likely related to activation of the sympathetic nervous systems, rather than cortisol (through HPA axis activation). New to our study, we show that exercise decreases the brain’s response to emotionally negative stimuli (measured by the LPP ERP response). Combined, these findings demonstrate a possible neurobiological explanation for mood improvements following exercise.
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November 06, 2018
Impact of Immediate, pre-exercise injestion of BCAA and Tuarine on soreness and exercise performance
Ross A. Sherman1, Morgan E. Kennedy1, Rhyan J. Wozniak1, Dylan L. Runions1, and Jordan R. Moon2
1Grand Valley State University, Allendale, MI, USA; 2ImpediMed Inc., Carlsbad, CA, USA.
Correspondence: Ross A. Sherman (ross.sherman@gvsu.edu)
Background
Eccentric exercise can cause structural damage and functional perturbations for several days post-exercise. Branched-chain amino acids (BCAAs) reduce muscle soreness by assisting with muscle recovery, and taurine has cyto-protective properties that reduce muscle damage following eccentric exercise. Combined BCAAs and taurine have been reported to provide complimentary benefits after multiple and consecutive days of ingestion. However, it is unclear whether a single, pre-exercise ingestion provides any functional or perceptual benefits. This study investigated the impact of a single, immediate pre-exercise ingestion of BCAAs and taurine on performance and soreness following predominantly eccentric exercise.
Materials and methods
40 recreationally active participants (21±4 years; 1-RM 92.8±29.0 kg) were divided into four (BCAAs and taurine [BCAA-Tau]; BCAAs only [BCAA-P]; taurine only [P-Tau]; and placebo [P-P]) supplement (Amino1TM, MusclePharm Inc., Burbank, CA; BCAA 6 g [3:1:2; L-Leucine 3 g, L-Valine 2 g, L-Isoleucine 1 g]; Taurine 2 g;) groups using a randomized, double-blind allocation. Preliminary testing comprised 1-RM barbell back squat, 40-yd sprint, vertical jump, T-test agility, and perceptual soreness. Participants reported to the laboratory having refrained from damaging and high-intensity exercise, and ingestion of BCAA and taurine supplements for 48 hours. After supplementation, participants completed the exercise bout (3x12 barbell back squats at 65% 1-RM, 3x12 weighted lunges, and 5x10 18” depth jumps). Further functional and perceptual soreness tests were completed 1, 4, 24, 48 and 72-h post-exercise. Null hypothesis tests and magnitude-based inferences were used to identify statistically and practically significant changes in dependent variables.
Results
BCAA-Tau supplementation had a “likely positive” effect on 40-yd sprint time (non-significant change; p=0.210) and t-test agility run time (non-significant change; p=0.095) at 24-h, 48-h, and 72-h post-exercise compared to placebo intake. BCAA-Tau supplementation had a non- significant (p=0.074) but “likely positive” effect on vertical jump height at 48-h and 72-h post- exercise compared to placebo use. BCAA-Tau was found to have a significant (p=0.021) and “likely negative” impact on perceived soreness at 24-h, 48-h and 72-h post-exercise compared to placebo.
Conclusion
A single, pre-exercise ingestion of BCAA-taurine supplement appeared to provide performance benefits between 24-h and 72-h post-exercise. The use of perceptual scales might not be appropriate when used to equate perceived soreness to functional ability. Further trials that extend either the pre-exercise or post-exercise ingestion period are also recommended.
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November 06, 2018
Probiotic Supplementation in Active Men and Women
Background
There is evidence in rodents as well as obese adults that probiotic supplementation can promote a decrease in fat mass. For instance, Bifidobacterium animalis ssp. lactis 420 (B420) has been shown to decrease abdominal fat mass. Therefore, our laboratory determined the effects of probiotic supplementation on body composition in a group of active men and women in a double-blind, placebo-controlled two-arm investigation.
Materials and methods
Twenty subjects participated in this investigation (6 male, 14 female). All were actively participating in aerobic and/or resistance training for a period of at least one year. Subjects were randomly assigned to a group that received either a placebo (maltodextrin) or an encapsulated probiotic (one capsule) containing 5 billion Bifidobacterium BR03 and 5 billion Streptococcus thermophilus FP4 (Probiotical, Novara, Italy). Subjects consumed one capsule daily during the 6-week treatment period. Furthermore, subjects were instructed to not alter their diet or training regimen during this time. Body composition was assessed via dual-energy x-ray absorptiometry (DXA) (Hologic Horizon W, Danbury CT USA). Data are presented as the mean±SD. An ANOVA was used to assess differences between groups.
Results
The physical characteristics of the placebo and probiotic groups were as follows: Placebo – Age 25±4 years, Height 168±7 centimeters; Probiotic – Age 30±8 years, Height 166±8 centimeters. Six weeks of probiotic supplementation had no effect on body weight, lean body mass, fat mass, bone mineral content, body fat percentage or trunk fat mass (Table 1).
Conclusion
Six weeks of daily supplementation with a probiotic that contains 5 billion Bifidobacterium BR03 and 5 billion Streptococcus thermophilus FP4 in active men and women has no effect on body composition.
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November 06, 2018
Peanut Butter Overfeeding
Background
It is known that overfeeding on carbohydrate and fat differ in their effects on body composition in comparison to protein. Data from our lab suggests that it is very difficult to increase fat mass via protein overfeeding (i.e., mainly from protein powder). However, there are no investigations on the effects of overfeeding on a specific food (i.e., peanut butter). Peanut butter is a commonly consumed food among fitness professionals and exercise enthusiasts. Thus, the purpose of this study was to determine how overfeeding on peanut butter affected body composition in a cohort of trained subjects.
Materials and Methods
Sixteen healthy exercise-trained men and women participated in this study (mean±SD – age: 30.1±7.8, height cm: 170.8±7.9). Subjects initially recorded their food intake via MyFitnessPal for a period of two weeks prior to coming to the laboratory for baseline body composition assessment. Subsequently, they were instructed to consume 5 jars of peanut butter (Smuckers Natural, 16 oz jar) over the 4-week treatment period. The peanut butter was additional calories above their normal baseline intake. Body composition and total body water was assessed with the Bod Pod and Impedimed. Data was analyzed using a t-test. Data is expressed as the mean±SD.
Results
Of the sixteen subjects that completed the study, 12 consumed additional kcals above their normal intake. These 12 subjects consumed 6±5 jars of peanut butter over the 4-week treatment period. Four subjects did not consume additional kcals despite consuming 4±3 jars of peanut butter over the 4-week period. Energy and fat intake increased in the 12 subjects that actually overfed (Kcals/day [p=0.0533]: Pre 2104±705 Post 2611±1342, Fat grams/day [p=0.0567]: Pre 77±33 Post 126±86). There were no significant changes in carbohydrate (grams/day: Pre 181±62 Post 185±64) or protein intake (grams/day: Pre 171±116 Post 189±144). Fat mass significantly increased [p=0.0503] (Pre 12.0±5.4 Post 12.7±4.7 kg). There were no significant pre to post changes in body weight, lean body mass or total body water.
Conclusions
Overfeeding on peanut butter (~500 extra kcals) results in an increase in fat mass. This outcome differs from prior studies in our lab in which subjects have overfed on protein for a much longer period of time. Despite the healthy “halo” that surrounds the consumption of peanut butter, eating too much of it will make you fatter.
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