Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males

Aaron Bridge, Joseph Brown, Hayden Snider, Matthew Nasato, Wendy E Ward, Brian D Roy, Andrea R Josse, Aaron Bridge, Joseph Brown, Hayden Snider, Matthew Nasato, Wendy E Ward, Brian D Roy, Andrea R Josse

Abstract

Milk and/or whey protein plus resistance exercise (RT) increase strength and muscle size, and optimize body composition in adult males and females. Greek yogurt (GY) contains similar muscle-supporting nutrients as milk yet it is different in several ways including being a semi-solid food, containing bacterial cultures and having a higher protein content (mostly casein) per serving. GY has yet to be investigated in the context of a RT program. The purpose of this study was to assess the effects of GY consumption plus RT on strength, muscle thickness and body composition in lean, untrained, university-aged males. Thirty untrained, university-aged (20.6 ± 2.2 years) males were randomized to 2 groups (n = 15/group): fat-free, plain GY or a Placebo Pudding (PP; isoenergetic carbohydrate-based pudding) and underwent a combined RT/plyometric training program 3 days/week for 12 weeks. They consumed either GY (20 g protein/dose) or PP (0 g protein/dose) daily, 3 times on training days and 2 times on non-training days. After 12 weeks, both groups significantly increased strength, muscle thickness and fat-free mass (FFM) (p < 0.05). The GY group gained more total strength (GY; 98 ± 37 kg, PP; 57 ± 15 kg), more biceps brachii muscular thickness (GY; 0.46 ± 0.3 cm, PP; 0.12 ± 0.2 cm), more FFM (GY; 2.4 ± 1.5 kg, PP; 1.3 ± 1.3 kg), and reduced % body fat (GY; -1.1 ± 2.2%, PP; 0.1 ± 2.6%) than PP group (p < 0.05 expressed as absolute change). Thus, consumption of GY during a training program resulted in improved strength, muscle thickness and body composition over a carbohydrate-based placebo. Given the results of our study, the general benefits of consuming GY and its distinctiveness from milk, GY can be a plausible, post-exercise, nutrient-rich alternative for positive strength, muscle, and body composition adaptations.

Keywords: Greek yogurt; body composition; intervention study; muscle thickness; muscular strength; protein nutrition; resistance training program; young males.

Figures

Figure 1
Figure 1
Total 1-RM strength before and 12 weeks after RT and PLY in GY (n = 14) and PP (n = 15) groups. Individual pre and post-responses are represented by the lines over the bars. The inset graph shows the change in total 1-RM strength from baseline. †Significantly different from Pre within the same group (p < 0.05). *Significantly different from PP in the change from baseline in inset (p < 0.001). Values are presented as mean ± SE. RM = Repetition maximum.
Figure 2
Figure 2
Fat-free mass before and 12 weeks after RT and PLY in GY (n = 14) and PP (n = 15). Individual pre and post-responses are represented by the lines over the bars. The inset graph shows the change in total fat-free mass from baseline. †Significantly different from Pre within the same group (p < 0.05). *Significantly different from PP in the change from baseline in inset (p < 0.05). Bars are presented as mean ± SE.
Figure 3
Figure 3
Total fat-free mass before and 12 weeks after RT and PLY in GY (n = 14) and PP (n = 15). Individual pre and post-responses are represented by the lines over the bars. The inset graph shows the change in total fat-free mass from baseline. α Significantly different at baseline between groups (p < 0.05). *Significantly different from PP in the change from baseline in inset as assessed by ANCOVA (p < 0.05). Bars are presented as mean ± SE.
Figure 4
Figure 4
Fat mass and Fat-free mass visually expressed as a percent of total mass change during the intervention for the GY and PP groups (GY = 14, PP = 15).

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