Muscle protein synthesis responses to a short-term 5:2 intermittent energy restricted diet combined with exercise

Participants will follow an energy restricted, 5:2 intermittent energy restricted diet for 2 weeks (14 days), while undertaking supervised resistance training every second day (7 sessions total). Diet The diet will be designed to meet an average of 80% of each participant's weekly energy requirements. This will consist of: *2, non-consecutive fasting days conducted on non-exercise days, providing approximately 30% of energy requirements and providing 1.6 grams of protein per kilogram of bodyweight. Consumption on these days will be made up of protein-based drinks that will be spread out across 4 even doses during the day (8am, 12pm, 4pm, 8pm). Powders will be provided to participants that contain protein powder and maltodextrin, with the latter added to make up the remaining energy requirements once the protein requirement is met. *5 non-fasting days. These days will provide 100% of energy requirements and 1.6 grams of protein per kilogram of bodyweight, including protein shakes post-exercise on exercise days and elsewhere during the day on non-fasting days to ensure protein requirements are met. The diet will be administered by an accredited practicing dietitian. All food will be provided to participants, with adherence monitored via participant completed checklists of the food. Resistance training Participants will undertake supervised (by a qualified strength and conditioning instructor or personal trainer) lower limb resistance training every second day. This will include 3 sets of 4 different exercises, with participants conducting 8-12 repetitions with weight progressively overloaded each session once participants achieve more than 12 repetitions. As exercises will be machine or dumbbell based, increases will occur based on the next increment of weight available (e.g. 2.5kg for dumbbells, or 2.5-5kg for machine exercises). Leg press increments will be agreed upon by the supervisor and the participant. Exercises will include weighted lunges (forward and back) as well as leg press and leg extension exercises. Sessions will occur in individual or small group (2-3 participants per instructor) sessions. Rating of perceived exertion (RPE) will be rated on a 10 point scale at the end of each session. Effort will be standardised by asking participants to complete each set until they feel they could only complete 1-2 repetitions more, with the last set to be completed until failure. These sessions will last approximately 45 minutes, and all exercise sessions will be recorded for each participant via a work out log.