ALMOND ProFIT-PM – Evaluating the effect of almond protein powder on fitness training

A randomized controlled trial investigating the impact of almond protein supplementation combined with a 10-week progressive resistance and anaerobic training program on postmenopausal women's muscle strength, body composition, and metabolic health. The goal of the study is to assess the effects of almond protein supplementation on muscle hypertrophy, strength, and metabolic health (glucose tolerance, blood lipids) in postmenopausal women. The study aims to investigate whether a plant-based protein source (almond protein) in conjunction with resistance training can improve body composition (increase lean mass, reduce fat mass), strength, and metabolic outcomes in this population, addressing concerns like menopause-related muscle loss (sarcopenia) and metabolic dysregulation. Supplements: Participants in the intervention group receive an almond protein supplement made by mixing 250 ml of almond milk with 34 g of defatted almond meal (15 g protein). On training days, participants consume a double shake (500 ml almond milk with 68 g defatted almond meal, providing 30 g of protein). The control group consumes an energy-matched shake made from almond milk and malt or chocolate powder (4.6 g protein on workout days). Supplements are consumed with meals identified as low in protein (typically breakfast). Exercise Protocol: A 10-week progressive resistance and high-intensity interval training (HIIT) program, consisting of two sessions per week focusing on major muscle groups. The resistance training includes exercises like leg press, chest press, and lat pull-down, using a progressive loading scheme starting at 65-70% of 1RM. HIIT sessions involve a cycle ergometer with increasing work intensity over the course of the program. Each session will run for ~1 hour with 40 minutes of resistance training followed by 20 minutes of HITT training. These sessions will be supervised by staff with exercise science backgrounds of groups of 2-3 per staff member. These sessions will be completed on non-consecutive days of the week. All sessions will be recorded for attendance. Testing Equipment: Hand grip dynamometer, DXA for body composition, cycle ergometer for VO2peak, and tools for blood sampling and urine hydration tests. Participants consume almond protein supplements or control drinks daily based on training or rest day schedules. Regular assessments (pre- and post-intervention) for body composition (DXA), strength (3-RM testing), metabolic health (oral glucose tolerance test and blood lipid/hormone markers), and VO2peak. Daily supplement intake is tracked via an app (EasyDietDiary), and compliance is monitored using date-stamped photos and returned supplement counting. Duration: The study spans 12 weeks in total, including pre-testing (Day 1 & 2), a 10-week exercise and supplementation intervention, and post-testing (Visit 23). Frequency: Exercise is conducted 2 times per week, with a combination of resistance training and HIIT in each session. Supplement intake: Participants consume almond protein shakes once per day on rest days and twice per day on training days. Control group participants follow the same frequency using energy-matched shakes. Total time commitment: ~4-5 hours for pre-testing (Day 1), ~3-4 hours for strength and VO2peak testing (Day 2), and a total of 10 weeks of intervention, followed by 8 hours of post-testing. The almond protein supplement is consumed with meals identified as inadequate in protein, based on participants’ food diaries. The intensity of the resistance training is adjusted based on individual performance using a Reps in Reserve (RIR) approach to ensure progressive overload. No modifications to the intervention are mentioned, but the intensity of exercise and supplement timing may be adjusted based on participant adherence and individual needs.