Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males.

backgroundLarge (48-g), isonitrogenous doses of rice and whey protein have previously been shown to stimulate similar adaptations to resistance training, but the impact of consuming smaller doses has yet to be compared. We evaluated the ability of 24-g doses of rice or whey protein concentrate to augment adaptations following 8 weeks of resistance training.

methodsHealthy resistance-trained males (n = 24, 32.8 ± 6.7 years, 179.3 ± 8.5 cm, 87.4 ± 8.5 kg, 27.2 ± 1.9 kg/m

resultsNo baseline differences (p > 0.05) were found for key body composition and performance outcomes. No changes (p > 0.05) in dietary status occurred within or between groups (34 ± 4 kcal/kg/day, 3.7 ± 0.77 g/kg/day, 1.31 ± 0.28 g/kg/day, 1.87 ± 0.23 g/kg/day) throughout the study for daily relative energy (34 ± 4 kcals/kg/day), carbohydrate (3.7 ± 0.77 g/kg/day), fat (1.31 ± 0.28 g/kg/day), and protein (1.87 ± 0.23 g/kg/day) intake. Significant main effects for time were revealed for body mass (p = 0.02), total body water (p = 0.01), lean mass (p = 0.008), fat-free mass (p = 0.007), BP 1RM (p = 0.02), BP volume (p = 0.04), and LP 1RM (p = 0.01). Changes between groups were similar for body mass (- 0.88, 2.03 kg, p = 0.42), fat-free mass (- 0.68, 1.99 kg, p = 0.32), lean mass (- 0.73, 1.91 kg, p = 0.37), fat mass (- 0.48, 1.02 kg, p = 0.46), and % fat (- 0.63, 0.71%, p = 0.90). No significant between group differences were seen for BP 1RM (- 13.8, 7.1 kg, p = 0.51), LP 1RM (- 38.8, 49.6 kg, p = 0.80), BP RTF (- 2.02, 0.35 reps, p = 0.16), LP RTF (- 1.7, 3.3 reps, p = 0.50), and Wingate peak power (- 72.5, 53.4 watts, p = 0.76) following the eight-week supplementation period.

conclusionsEight weeks of daily isonitrogenous 24-g doses of rice or whey protein in combination with an eight-week resistance training program led to similar changes in body composition and performance outcomes. Retroactively registered on as NCT04411173 .