Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial
Background Pre-workout multi-ingredients are designed to enhance energy levels and acutely increase exercise performance. This study compared the effectiveness of ingesting an admixture providing caffeinated ingredients and plant-based protein enriched with amino acids versus carbohydrates alone on...
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| Format: | Article |
| Language: | English |
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Taylor & Francis Group
2025-12-01
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| Series: | Journal of the International Society of Sports Nutrition |
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| Online Access: | https://www.tandfonline.com/doi/10.1080/15502783.2025.2519515 |
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| author | Joel Puente-Fernández Eneko Larumbe-Zabala Justin Roberts Fernando Naclerio |
| author_facet | Joel Puente-Fernández Eneko Larumbe-Zabala Justin Roberts Fernando Naclerio |
| author_sort | Joel Puente-Fernández |
| collection | DOAJ |
| description | Background Pre-workout multi-ingredients are designed to enhance energy levels and acutely increase exercise performance. This study compared the effectiveness of ingesting an admixture providing caffeinated ingredients and plant-based protein enriched with amino acids versus carbohydrates alone on body composition, hypertrophy and physical performance.Methods Forty-three middle-aged physically active individuals (26 peri- and post-menopausal females and 17 males) completed the study after being randomly assigned to one of the following intervention groups: pre-workout (PREW n = 24, 54 ± 4 years, body mass 77.6 ± 16.0 kg) or a carbohydrate-only comparator (COMP n = 19, 52 ± 4 years, body mass 80.6 ± 16.0 kg). Measurement of fat and fat-free mass (via plethysmography), waist and hip circumferences, muscle thickness (via ultrasound), strength, power output and muscle endurance performance were collected before and after a 6-week resistance training programme performed 3 times per week. Treatment consisted of ingesting 30g of the assigned supplement, mixed with 400mL of plain water, 15min before each workout session.Results Both groups significantly (p < 0.05) reduced fat mass (mean ± SD) (PREW −1.4 ± 1.6 kg; COMP −1.0 ± 1.5 kg), increased fat-free mass (PREW +0.9 ± 1.1 kg; COMP + 0.8 ± 0.9 kg); vastus lateralis (PREW +0.2 ± 0.2 cm; COMP + 0.1 ± 0.6 cm), and elbow flexors (PREW +0.5 ± 0.3 cm; COMP + 0.4 ± 0.2 cm) muscle thickness. Only the PREW group showed a significant reduction in the waist circumference (−1.8 ± 1.8 cm, p < 0.01). However, no significant differences between groups (PREW vs. COMP) were identified at post-intervention. Isometric force, countermovement jump, medicine ball throw, and upper and lower body muscle endurance performance improved (p < 0.05) for both treatments, with no difference between groups.Conclusion Except for waist circumference reduction, ingesting a pre-workout vegan protein-based caffeinated supplement promotes no further resistance training benefits in middle-aged individuals. |
| format | Article |
| id | doaj-art-528f490aed1c43f28b21b718bc81d2be |
| institution | OA Journals |
| issn | 1550-2783 |
| language | English |
| publishDate | 2025-12-01 |
| publisher | Taylor & Francis Group |
| record_format | Article |
| series | Journal of the International Society of Sports Nutrition |
| spelling | doaj-art-528f490aed1c43f28b21b718bc81d2be2025-08-20T02:07:38ZengTaylor & Francis GroupJournal of the International Society of Sports Nutrition1550-27832025-12-0122110.1080/15502783.2025.2519515Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trialJoel Puente-Fernández0Eneko Larumbe-Zabala1Justin Roberts2Fernando Naclerio3Institute for Lifecourse Development, School of Human Sciences, Centre for Exercise Activity and Rehabilitation, University of Greenwich, Eltham, UKCanary Islands Health Research Institute Foundation (FCIISC), La Laguna, Tenerife, SpainCambridge Centre for Sport and Exercise Sciences, School of Psychology and Sport Science, Anglia Ruskin University, Cambridge, UKInstitute for Lifecourse Development, School of Human Sciences, Centre for Exercise Activity and Rehabilitation, University of Greenwich, Eltham, UKBackground Pre-workout multi-ingredients are designed to enhance energy levels and acutely increase exercise performance. This study compared the effectiveness of ingesting an admixture providing caffeinated ingredients and plant-based protein enriched with amino acids versus carbohydrates alone on body composition, hypertrophy and physical performance.Methods Forty-three middle-aged physically active individuals (26 peri- and post-menopausal females and 17 males) completed the study after being randomly assigned to one of the following intervention groups: pre-workout (PREW n = 24, 54 ± 4 years, body mass 77.6 ± 16.0 kg) or a carbohydrate-only comparator (COMP n = 19, 52 ± 4 years, body mass 80.6 ± 16.0 kg). Measurement of fat and fat-free mass (via plethysmography), waist and hip circumferences, muscle thickness (via ultrasound), strength, power output and muscle endurance performance were collected before and after a 6-week resistance training programme performed 3 times per week. Treatment consisted of ingesting 30g of the assigned supplement, mixed with 400mL of plain water, 15min before each workout session.Results Both groups significantly (p < 0.05) reduced fat mass (mean ± SD) (PREW −1.4 ± 1.6 kg; COMP −1.0 ± 1.5 kg), increased fat-free mass (PREW +0.9 ± 1.1 kg; COMP + 0.8 ± 0.9 kg); vastus lateralis (PREW +0.2 ± 0.2 cm; COMP + 0.1 ± 0.6 cm), and elbow flexors (PREW +0.5 ± 0.3 cm; COMP + 0.4 ± 0.2 cm) muscle thickness. Only the PREW group showed a significant reduction in the waist circumference (−1.8 ± 1.8 cm, p < 0.01). However, no significant differences between groups (PREW vs. COMP) were identified at post-intervention. Isometric force, countermovement jump, medicine ball throw, and upper and lower body muscle endurance performance improved (p < 0.05) for both treatments, with no difference between groups.Conclusion Except for waist circumference reduction, ingesting a pre-workout vegan protein-based caffeinated supplement promotes no further resistance training benefits in middle-aged individuals.https://www.tandfonline.com/doi/10.1080/15502783.2025.2519515Multi-NutrientNutritionsupplementationcaffeinefat-free massfat mass |
| spellingShingle | Joel Puente-Fernández Eneko Larumbe-Zabala Justin Roberts Fernando Naclerio Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial Journal of the International Society of Sports Nutrition Multi-Nutrient Nutrition supplementation caffeine fat-free mass fat mass |
| title | Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial |
| title_full | Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial |
| title_fullStr | Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial |
| title_full_unstemmed | Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial |
| title_short | Pre-workout multi-ingredients or carbohydrate alone promote similar resistance training outcomes in middle-aged adults: a double-blind, randomized controlled trial |
| title_sort | pre workout multi ingredients or carbohydrate alone promote similar resistance training outcomes in middle aged adults a double blind randomized controlled trial |
| topic | Multi-Nutrient Nutrition supplementation caffeine fat-free mass fat mass |
| url | https://www.tandfonline.com/doi/10.1080/15502783.2025.2519515 |
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