Rice and Beans + Exercise for Muscle Health

(CompProtein Trial)

Overseen By Nicholas A Burd (Associate Professor), PhD

Age: 18 - 65

Sex: Any

Trial Phase: Academic

Sponsor: University of Illinois at Urbana-Champaign

Must not be taking: Thyroid, Androgenic, Corticosteroids, others

Disqualifiers: Pregnancy, Obesity, Mental illness, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 3

11 Participants Needed

Trial Summary

Will I have to stop taking my current medications?

The trial requires that you stop taking certain medications, especially those affecting protein metabolism, endocrine function, or muscle mass, such as prescription-strength corticosteroids, non-steroidal anti-inflammatories, and certain dietary supplements, at least 6 weeks before participation.

What data supports the effectiveness of the treatment Isolated Mixture, Resistance Exercise, Rice and Beans for muscle health?

Research shows that a diet including rice and other proteins can help improve muscle mass and strength. Additionally, combining exercise with dietary changes, like adding rice-based foods, has been shown to enhance muscle strength and physical performance, especially in older adults. ^{1 2 3 4 5}

Is the combination of rice and beans with exercise safe for humans?

Research shows that rice and beans are generally safe and well-tolerated in humans, providing a good source of protein and fiber. Studies in children and adults have not reported significant safety concerns, and rice bran has shown health benefits in animal studies. ^{6 7 8 9 10}

How does the Rice and Beans treatment differ from other treatments for muscle health?

The Rice and Beans treatment is unique because it combines dietary components known for their high protein and fiber content, which can support muscle health and overall nutrition. Unlike traditional treatments that may focus on supplements or medications, this approach uses whole foods to potentially improve muscle mass and strength, as well as gut health, through natural dietary means. ^{7 8 9 10 11}

What is the purpose of this trial?

In a crossover design 10 young healthy adults (20-35 y) will receive stable isotope tracer infusions and perform a single bout of resistance exercise. Immediately after exercise participants will ingest either 246 g of rice and beans or its constituent macronutrients as isolated amino acids, carbohydrates, fiber, and fat. Repeated blood and muscle biopsies will be collected to determine amino acid concentrations, anabolic signaling and myofibrillar protein synthesis rates during the trials.

Eligibility Criteria

This trial is for young, healthy adults aged 20-35 who are interested in how plant-based foods affect muscle building after exercise. Participants should be willing to undergo resistance exercise and have blood and muscle samples taken.

Inclusion Criteria

I have not gone through menopause.

Recreationally-active

Weight stable for prior 6 months

Exclusion Criteria

Pregnancy

I am not between the ages of 20 and 35.

Irregular menstrual cycles (i.e., ~21 day or ~35 day cycle)

Timeline

Screening

Participants are screened for eligibility to participate in the trial

1-2 weeks

Preliminary Testing

Participants undergo anthropometrics, resting metabolic rate testing, 10-repetition maximum testing, and habitual diet recording

1 day

1 visit (in-person)

Infusion Trials

Participants receive stable isotope tracer infusions, perform resistance exercise, and ingest meals for analysis of protein synthesis rates

2 sessions, at least 7 days apart

2 visits (in-person)

Follow-up

Participants are monitored for safety and effectiveness after infusion trials

1 week

Treatment Details

Interventions

• Isolated Mixture
• Resistance Exercise
• Rice and Beans

Trial Overview The study tests whether eating rice and beans or just their basic nutrients (like amino acids) right after a workout affects muscle growth differently. Each participant will try both methods in separate sessions to compare results.

Participant Groups

Group I: Rice and Beans (COMP) Experimental Treatment 2 Interventions

Rice and Beans After resistance exercise, participants will ingest a meal of 123g Rice, 123g Black Beans (246 g; 575kcal, 20 g Protein, 121 g Carbohydrate, 0.7 g Fat, 1.78 g Fat)

Group II: Isolated Nutrients (ISO) Active Control 2 Interventions

This condition is isonitrogenous and a similar nutrient profile to the experimental complementary mixed meal. The drink is comprised of crystalline amino acids, carbohydrate, fat, and fiber that is matched to rice and beans meal composition.

Who Is Running the Clinical Trial?

University of Illinois at Urbana-Champaign

Lead Sponsor

Trials

203

Recruited

40,600+

Findings from Research

The study aimed to compare the effects of post-exercise rice protein isolate and whey protein isolate on recovery and body composition, focusing on large, isocaloric doses.

It was hypothesized that rice protein isolate could potentially match or differ from whey protein in promoting muscle recovery and changes in body composition, highlighting the importance of protein source in resistance training outcomes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Joy, JM., Lowery, RP., Wilson, JM., et al.[2021]

A study of Chinese adults found that those following a balanced dietary pattern, which includes a variety of foods, had a lower risk of low muscle mass and strength, indicating its positive impact on muscle health.

Similarly, individuals adhering to a rice-meat dietary pattern also showed better muscle mass and strength, suggesting that both dietary patterns can contribute to maintaining skeletal muscle quality.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

[The correlation of dietary patterns with low muscle mass, strength and quality in adults from 10 regions of China]. Liu, Q., Wu, M., Wen, QR., et al.[2021]

A 24-week study involving 120 healthy older adults (ages 65-74) found that combining black rice germ and bran supplements with an exercise program significantly reduced inflammatory markers (C-reactive protein and interleukin-6) and increased insulin-like growth factor-1 levels, indicating improved health.

The combined intervention also led to notable improvements in physical performance and muscle strength, including faster sit-to-stand times and increased walking speed, suggesting that this approach can enhance healthy aging and longevity.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Combined Black Rice Germ, Bran Supplement and Exercise Intervention Modulate Aging Biomarkers and Improve Physical Performance and Lower-Body Muscle Strength Parameters in Aging Population. Seesen, M., Semmarath, W., Yodkeeree, S., et al.[2020]

Animal proteins are generally more digestible than plant proteins, leading to better amino acid availability and more effective stimulation of muscle protein synthesis.

Modified plant proteins, such as isolated or blended forms enriched with essential amino acids, may achieve similar digestion and absorption rates as animal proteins, but further research is needed to confirm their effectiveness in reducing the risk of sarcopenia.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The role of dietary plant and animal protein intakes on mitigating sarcopenia risk. Carbone, JW., Pasiakos, SM.[2023]

In a study involving 59 volunteers, 30 days of soy protein supplementation significantly increased skeletal muscle volume in individuals with low physical activity compared to casein protein supplementation.

For bedridden patients, both soy and casein protein increased muscle volume, but soy protein led to greater improvements in knee extension strength, suggesting it may be particularly effective in preventing muscle atrophy due to immobilization.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. Hashimoto, R., Sakai, A., Murayama, M., et al.[2019]

A 4-week study involving 38 children aged 8 to 13 years showed that supplementation with navy bean powder (NBP) and rice bran (RB) was well-tolerated and significantly increased dietary fiber intake.

Children consuming NBP had higher levels of HDL-cholesterol compared to the control group, indicating potential cardiovascular benefits, although longer durations and higher intakes may be necessary for more significant lipid profile improvements.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

A Pilot Randomized Controlled Clinical Trial to Assess Tolerance and Efficacy of Navy Bean and Rice Bran Supplementation for Lowering Cholesterol in Children. Borresen, EC., Jenkins-Puccetti, N., Schmitz, K., et al.[2020]

A pilot study involving 38 children with abnormal cholesterol showed that consuming navy beans and rice bran for 4 weeks significantly influenced 71 plasma metabolites, particularly affecting lipid metabolism, which could help reduce cardiovascular disease risk.

Navy bean consumption specifically decreased harmful free fatty acids and increased beneficial anti-inflammatory lipids, while rice bran also contributed to positive changes in plasma metabolites, indicating that these foods may have complementary effects on heart health.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Navy Bean and Rice Bran Intake Alters the Plasma Metabolome of Children at Risk for Cardiovascular Disease. Li, KJ., Borresen, EC., Jenkins-Puccetti, N., et al.[2020]

A study involving nine healthy males aged 18 to 28 showed that a rice and bean diet can provide a balanced source of protein, with mean protein digestibility rates ranging from 69.2% to 75.5% depending on protein intake levels.

The research indicates that this diet can meet protein requirements effectively, with an estimated mean protein requirement of 103.8 mg N/kg body weight per day, supporting its use as a nutritious option for migrant workers.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Studies on the protein requirement of Brazilian rural workers ("boias frias") given a rice and bean diet. Vannucchi, H., Duarte, RM., Dutra de Oliveira, JE.[2015]

A 12-week lifestyle intervention using rice bran and navy bean supplementation significantly increased fiber intake by 73% and whole grain consumption by 270% among participants, indicating its potential effectiveness in improving dietary habits.

The study showed high compliance rates (92% for the rice bran plus navy bean group) and successful recruitment, suggesting that this intervention is feasible and warrants further investigation in larger trials for its impact on dietary and cancer prevention outcomes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Feasibility of Beans/Bran Enriching Nutritional Eating For Intestinal Health & Cancer Including Activity for Longevity: A Pilot Trial to Improve Healthy Lifestyles among Individuals at High Risk for Colorectal Cancer. Leach, HJ., Baxter, BA., Beale, MN., et al.[2022]

In a study involving ovariectomized mice on a high-fat diet, rice bran supplementation improved muscle mass and strength while reducing markers of muscle atrophy, indicating its potential to combat obesity-related muscle loss.

Rice bran also enhanced gut health by increasing the expression of tight junction proteins and promoting beneficial gut bacteria, suggesting it may help restore gut microbiota balance in estrogen-deficient conditions.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Rice Bran Supplementation Ameliorates Gut Dysbiosis and Muscle Atrophy in Ovariectomized Mice Fed with a High-Fat Diet. Huang, PX., Yeh, CL., Yang, SC., et al.[2023]

Germinated brown rice (GBR) and brown rice (BRR) significantly reduced high-fat diet-induced increases in fasting plasma glucose, lipids, insulin resistance, and inflammation in mice, compared to white rice (WHR).

GBR specifically increased the abundance of beneficial gut bacteria, Lactobacillus gasseri, and improved metabolic health, suggesting that GBR may have unique probiotic effects not seen with BRR or WHR.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Impact of Germinated Brown Rice and Brown Rice on Metabolism, Inflammation, and Gut Microbiome in High Fat Diet-Induced Insulin Resistant Mice. Zhao, R., Huang, F., Liu, C., et al.[2022]

References

1. England pubmed.ncbi.nlm.nih.gov

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. [2021]

2. China pubmed.ncbi.nlm.nih.gov

[The correlation of dietary patterns with low muscle mass, strength and quality in adults from 10 regions of China]. [2021]

3. Switzerland pubmed.ncbi.nlm.nih.gov

Combined Black Rice Germ, Bran Supplement and Exercise Intervention Modulate Aging Biomarkers and Improve Physical Performance and Lower-Body Muscle Strength Parameters in Aging Population. [2020]

4. England pubmed.ncbi.nlm.nih.gov

The role of dietary plant and animal protein intakes on mitigating sarcopenia risk. [2023]

5. Japan pubmed.ncbi.nlm.nih.gov

Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. [2019]

6. United States pubmed.ncbi.nlm.nih.gov

A Pilot Randomized Controlled Clinical Trial to Assess Tolerance and Efficacy of Navy Bean and Rice Bran Supplementation for Lowering Cholesterol in Children. [2020]

7. Switzerland pubmed.ncbi.nlm.nih.gov

Navy Bean and Rice Bran Intake Alters the Plasma Metabolome of Children at Risk for Cardiovascular Disease. [2020]

8. Switzerland pubmed.ncbi.nlm.nih.gov

Studies on the protein requirement of Brazilian rural workers ("boias frias") given a rice and bean diet. [2015]

9. United States pubmed.ncbi.nlm.nih.gov

Feasibility of Beans/Bran Enriching Nutritional Eating For Intestinal Health & Cancer Including Activity for Longevity: A Pilot Trial to Improve Healthy Lifestyles among Individuals at High Risk for Colorectal Cancer. [2022]

10. Switzerland pubmed.ncbi.nlm.nih.gov

Rice Bran Supplementation Ameliorates Gut Dysbiosis and Muscle Atrophy in Ovariectomized Mice Fed with a High-Fat Diet. [2023]

11. United States pubmed.ncbi.nlm.nih.gov

Impact of Germinated Brown Rice and Brown Rice on Metabolism, Inflammation, and Gut Microbiome in High Fat Diet-Induced Insulin Resistant Mice. [2022]