They used a commercially available high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement (EXFS); versus control (CON). The nutrient profile of the supplement was as follows: 1 serving equaled 300 kcal, 5 g of fat, 25 of carbs, and 40 g of protein with roughly 50% of the RDA for vitamins and minerals. So they took 38 sedentary, overweight subjects and randomly assigned them to either CON (control), EX (exercise only), or EXFS (exercise plus the food supplement). EX and EXFS participated in supervised resistance and endurance training (2x and 3x/wk, respectively); EXFS consumed 1 shake/d (weeks 1 and 2) and 2 shakes/d (weeks 3-10). So what happened? Remember that it is the EXFS group that is taking the supplement. As expected, the EX and EXFS significantly decreased fat mass (-4.6% and -9.3%, respectively), with a greater decrease in EXFS than EX and CON. Muscle mass increased only in EXFS. Time-to-exhaustion during treadmill testing increased in EX (+9.8%) but was significantly less than in EXFS (+21.2%). Total cholesterol and LDL decreased only in the EXFS (-12.0% and - 13.3%). So what do you make of this information?
First of all, the very simple addition is to just eat more protein. You'll be in better shape and you'll have less body fat! Yes, if you grew up on a farm eating beef, chicken, pork, and every other piece of skeletal muscle you could get your hands on, then you were well on your way to big biceps and massive quads. But in this study, there was no crazy diet involved; no counting carbs; no counting fat, and no counting sheep. Thank god. So for all practical purposes, this means that if your initial goal is to lose body fat, and perhaps improve exercise capacity, just drop your carbs and eat more protein. Also, this study goes to the heart of why so many dietary interventions fail in the long run. And that's because they're so damn complicated. South Beach, North Beach, Atkins, Fatkins. I mean who has time to figure out these diets? Eat more protein. In fact, I'd suggest you try the new Protein Rush. It tastes damn good and it has 40 grams of protein per serving. Hey, it beats eating 4 hot dogs for the equivalent amount of protein.
References
1. Lockwood CM, Moon JR, Tobkin SE, et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond). 2008;5:11.