When you’ve been around the fitness and nutrition industry as long as I have, it’s a pretty safe bet you’re body’s been put to the test, over and over again. After all, if I’m going to recommend a specific workout or diet plan to someone, you better believe I’ve tried it on myself first. I guess you can say I’m kind of a human guinea pig—or lab rat—I guess it depends on the day.
So when I came across the PRISE protocol from Dr. Paul Arciero, an exercise physiologist and Director of the Human Nutrition and Metabolism Laboratory in the Health and Exercise Sciences Department at Skidmore College in New York, I knew it deserved a second look. And how could it not? The research alone was fascinating. In fact, I found myself spending hours reading study after study (google it and you will see what I mean). This highly specific “protocol” incorporates science based information on both performance nutrition and exercise training in a nurturing and caring approach.
What is PRISE
PRISE is the acronym Arciero came up with to clearly represent the major components of the lifestyle strategies his team has scientifically proven to enhance health and physical performance. Arciero’s motivation to develop PRISE resulted from his frustration caused by the confusion, complexity, and excessive nature of our nutrition and physical activity/exercise recommendations/guidelines—which he feels strongly are some of the reasons the majority of people fail to meet the recommended level of exercise and nutrition recommendations. “I was determined to develop a simple, easy to follow and enjoyable lifestyle program with scientifically proven results,” he explains.
Arciero and colleagues reported proven benefits of consuming moderate amounts of protein regularly throughout the day (protein-pacing) combined with a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching and endurance exercise. Based on Arciero’s studies, when followed for 12 weeks or more, individuals show improved fitness, decreased total and abdominal fat, increased lean body mass, and optimal metabolic and heart health.
What does the Acronym Mean
P = Protein pacing: 4-6 evenly spaced meals/day each containing 20-40 grams of protein.
R = Resistance functional training: full-body, intense strength training that should cause muscle fatigue in 10-15 reps for 2-3 sets (should be an hour long).
I = Interval high intensity training: think HIIT (high intensity interval training), with each session lasting around 35 minutes.
S = Stretching: think yoga and pilates sessions, which should last about an hour.
E = Endurance training: aerobic activity such as running, cycling, swimming, performed at 60 percent of maximal effort for one hour.
Arciero says one of the reasons his program is so different than all the others is that it’s easy to remember. “Keep your eye on the PRISE,” is the phrase he often says to help people turn this program into a lifestyle. “It’s also easy to follow,” says Arciero, because this program is based on four types of exercise with each on performed one day per week, along with providing the body the right nutrients at the right time to improve body composition and performance. For example, “protein pacing (P) is your dietary foundation for each meal and then just perform one of the exercise routines (R.I.S.E) one time per week, and you’ve successfully completed PRISE,” he explains.
Makes sense, right? So, what makes this program different from all the others we’ve tried? According to Arciero, “it’s the robust scientific validation of it’s proven effectiveness among both women and men of all ages, health status and fitness level, that makes PRISE so unique and different from just about all the other lifestyle programs available.” And after reading all of the research, I would have to agree.