Macro partitioning
Peanut protein supplementation (30g/day) does not significantly enhance resistance training adaptations (strength, hypertrophy, or myofibrillar protein synthesis) in younger adults compared to a control group.
If you are a younger adult starting resistance training, adding 30g of peanut protein daily on top of your training will not give you extra muscle or strength benefits compared to not taking it. It is not harmful, but it is not a magic bullet for hypertrophy in this demographic. Focus on your training and overall protein intake rather than specific plant-based supplements for enhanced results.
While PP supplementation did not significantly enhance training adaptations, the aforementioned trends in females, the limited n-size in males, and this being the second PP supplementation study warrant more research to determine if different PP dosing strategies are more effective than the current approach.
Why this rating
Randomized controlled trial with clear methodology, but small sample size (n=47, with only 13 males) and short duration (10 weeks).
Source
Effects of Peanut Protein Supplementation on Resistance Training Adaptations in Younger Adults
Casey L. Sexton et al. · Nutrients · 2021
DOI 10.3390/nu13113981
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
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