Effects of a High Protein and Omega 3 Enriched Diet with or Without Creatine Supplementation on Markers of Soreness and Inflammation During 5 Consecutive Days of High Volume Resistance Exercise in Females.
We examined if two different dietary interventions affected markers of soreness and inflammation over a 5 day high volume resistance training protocol in females that resistance trained 8 weeks prior. Twenty eight females (age: 20 1 yr; body mass: 63.5 1.6 kg, height: 1.67 0.01 m) completed 4 weeks of pre training (weeks 1 4) followed by a subsequent 4 week training period along with a dietary intervention (weeks 5 8) Dietary interventions from weeks 5 8 included: a) no intervention (CTL, n 10) b) a higher protein diet supplemented with hydrolyzed whey protein (50 g/d) and omega 3 fatty acids (900 mg/d) (DI, n 8) and c) the DI condition as well as creatine monohydrate (5 g/d) (DI+C, n 10) During week 9, participants resistance trained for five consecutive days whereby 8 sets of 10 target repetitions at 70% one repetition maximum (1RM) were performed each day for bench press, back squat, deadlift, and hip thrusters with the intent of eliciting muscle soreness and inflammation. Prior to and 24 h following each of the 5 bouts muscle soreness (DOMS) was assessed via questionnaire, and fasting blood was obtained and analyzed for serum cortisol, interleukin 6 (IL 6) and C reactive protein (CRP) No group*time (G*T) or time effects were observed for training volume over the 5 d overreaching protocol. Furthermore, no group*time (G*T) or time effects were observed for serum cortisol, IL 6 or CRP, and DOMS actually decreased in all groups 24 h following the fifth day training bout. This study demonstrates that, regardless of protein, omega 3 fatty acid and/or creatine supplementation, 5 days of consecutive resistance training does not alter perceived muscle soreness, training volume, and/or markers of inflammation in novice resistance trained females.
Journal of sports science medicine