Macro partitioning
Increasing daily protein intake to 1.4 g/kg body weight, specifically emphasizing lean beef, does not enhance resistance training-induced adaptations in skeletal muscle volume, strength, or patellar tendon cross-sectional area in older women compared to a normal protein intake of 0.8 g/kg.
If you are an older woman doing resistance training, you do not need to force-feed yourself high amounts of protein or lean beef to see muscle and strength gains. A standard intake of 0.8 g of protein per kg of body weight is sufficient to support these adaptations. While higher protein (1.4 g/kg) from beef did not hurt, it also did not help more than the lower amount. Focus on consistent training rather than maximizing protein intake beyond standard recommendations.
Our findings indicated that greater daily protein intake, emphasizing beef, did not influence RT-induced changes in quadriceps muscle strength or muscle volume of older women. Although we noted trends in tendon CSA, we did not find a statistically significant impact of greater daily protein intake from beef on tendon outcomes.
Why this rating
Randomized controlled feeding trial with high adherence and objective MRI/ultrasound measures, though limited to one demographic (older women).
Source
Greater Protein Intake Emphasizing Lean Beef Does Not Affect Resistance Training-Induced Adaptations in Skeletal Muscle and Tendon of Older Women: A Randomized Controlled Feeding Trial
Chad C. Carroll et al. · Journal of Nutrition · 2024
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →