When new studies found that both athletic men and women significantly improved their performance while using Isagenix products, a natural interest piqued for what exact protocol the subjects used to get their results.
The answer: the PRISE Protocol. Developed by Paul Arciero, Ph.D., Director of the Human Nutrition and Metabolism laboratory at Skidmore College in New York, PRISE is a set of principles designed to improve performance, promote recovery, and nourish the body.
PRISE is based on four days of four types of exercise with each one performed one day per week (1-4). Besides incorporating all of the major fitness components, PRISE also emphasizes providing the body the right nutrients at the right time to improve body composition and performance (1-4).
Here we define each letter in the acronym and describe how it fits into the overall protocol. In short, the “P” stands for protein pacing, the “R” for resistance training, “I” is for interval sprint training, “S” is for stretching, and “E” is for endurance training.
P – Protein Pacing
For subjects taking Isagenix products in two different studies performed at Skidmore College, protein intake amounted to 2 grams per kilogram of body weight spaced over four to six meals (about 20-30 grams per meal, or 25-35 percent of total calories) per day. The rationale is that protein pacing, particularly from whey protein, triggers muscle protein synthesis and increases postprandial thermogenesis – leading to more muscle gain alongside fat burning throughout the day.
R – Resistance Training
As part of PRISE, resistance training sessions are an hour long and consist of a dynamic warmup, footwork and agility exercises, and lower and upper body resistance and core exercises. Exercises should cause muscular fatigue in 10-15 repetitions for 2-3 sets. Participants take a 30-second rest between sets and a 60-second rest between different exercises.
I – Interval Sprint Training
Interval sprint training is made up of sessions that are completed in 35 minutes or less. They can consist of either seven 30-second sets of “all-out” effort with a four-minute recovery period. Or, they can consist of 10 60-second sets of “almost all-out” effort with two minutes of rest after each interval. Any form of exercise can be used depending on comfort level like running, biking, sled pulling, or swimming.
S – Stretching
Stretching in the PRISE protocol can consist of regular yoga and Pilate’s movements as long as the exercise provides a total-body flexibility and strengthening workout. All sessions should be finished in 60 minutes.
E – Endurance Training
Endurance training as part of the protocol is performed for 60 minutes at a moderate pace (60 percent of maximal effort). Aerobic activities including running, cycling, rowing, and swimming are good choices.
PRISE Routine Example
60 min or less
2 sets per exercise
10-15 reps each
35 min or less
30 s high intensity
4 m low intensity
May use yoga, Pilates, etc.
60 min or more
May include walking, jogging, running, cycling, swimming, elliptical, rowing, rollerblading, and cross-country skiing.
PRISE seeks to provide an integrative nutrition and training model that can assist the average person in achieving the benefits of exercise, including greater reductions in body fat, greater gains in lean muscle mass, and enhanced metabolic health. (5).
It’s the benefits of exercise in less effort and less time—aerobic, resistance, flexibility, and functional exercise.
PRISE bridges the gap between performance and nutrition by using scientifically validated methods that target all four types of fitness. Beyond performance, nutrition and body composition, PRISE is easy to follow, and works well with busy schedules.
- Arciero PJ, Ormsbee MJ, Gentile CL, Nindl BC, Brestoff JR & Ruby M. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity. 2013 Jul; 21(7):1357-66.
- Arciero PJ, Baur D, Connelly S & Ormsbee MJ. Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study. J Appl Physiol. 2014 Jul 1; 117(1):1-10.
- Arciero PJ, Ives SJ, Norton C, Escudero D, Minicucci O, O’Brien G, Paul M, Ormsbee MJ, Miller V, Sheridan C & He F. Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study. Nutrients. 2016 Jun 1; 8(6).
- Ives SJ, Norton C, Miller V, Minicucci O, Robinson J, O’Brien G, Escudero D, Paul M, Sheridan C, Curran K, Rose K, Robinson N, He F & Arciero PJ. Multi-modal exercise training and protein-pacing enhances physical performance adaptations independent of growth hormone and BDNF but may be dependent on IGF-1 in exercise-trained men. Growth Horm IGF Res. 2016 Oct 15. pii: S1096-6374(16)30060-0.
- Arciero PJ, Miller VJ & Ward E. Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. J Nutr Metab. 2015; 2015:715859.