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NUTRIENT TIMING IN RESISTANCE-TRAINED WOMEN Alexis Ann Pihoker A thesis submitted to the faculty of the University of North Carolina at Chapel Hill in partial fulfillment of the requirements for the degree of Master of Arts in the Department of Exercise and Sports Science (Exercise Physiology) Chapel Hill 2018 Approved by: Abbie E. Smith-Ryan provided by Carolina Digital Repository Eric Ryan View metadata, citation and similar papers at core.ac.uk brought to you by CORE Eric Trexler © 2018 Alexis Ann Pihoker ALL RIGHTS RESERVED ii ABSTRACT Alexis Ann Pihoker: Nutrient Timing in Resistance-Trained Women (Under the direction of Abbie Smith-Ryan) The purpose of this study was to evaluate the effects of different peri-workout nutrition strategies on strength, body composition, and metabolism in trained females. Young, trained females (n=43) completed body composition and strength testing before and after training. Participants were randomized into three groups using baseline leg press strength; pre-exercise supplementation of a protein- carbohydrate shake (PRE), post-exercise supplementation (POST), or a control group (CON). Following baseline testing, participants were trained twice per week for six weeks using high intensity resistance training. At the first and last training, metabolic testing was completed before and after exercise. There were significant main effects for time for LM (p=0.003) and %fat (p<0.0005). All three groups experienced significant increases in strength. There were no significant between groups differences for metabolic measurements (p>0.05). These results demonstrate that peri-workout nutrition is potentially important for body composition, but either a PRE or POST strategy is effective. iii ACKNOWLEDGEMENTS I would like to thank my committee for their leadership and support throughout the process of completing this thesis project. I would also like to thank my lab group for assisting me in testing and training all of the participants. I greatly appreciate their willingness to take time from their busy schedules to help me. I want to thank the girls that volunteered to participate in this study. They were such a joy to interact with weekly. Furthermore, it was so fulfilling to have the opportunity to watch them gain more strength and confidence in the weight room. I would like to thank my friends and family for always loving and supporting me through every one of my endeavors. I want to thank Dr. Smith-Ryan, my advisor, for her patience, time, and direction in mentoring me over the past two years. This project would not have been possible without her assistance and support. She has helped me grow as both a student and individual. iv
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