Macro partitioning
Dietary protein supplementation significantly augments resistance training-induced gains in fat-free mass (FFM) and one-repetition-maximum (1RM) strength in healthy adults.
If you are doing resistance training, ensure you are consuming enough protein. Supplementing with protein powder can help you reach optimal levels (~1.6 g/kg/day) to maximize muscle and strength gains. You do not need to exceed this amount for further benefits.
Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults.
Why this rating
Large-scale meta-analysis of 49 RCTs with 1863 participants, using random-effects models and meta-regression.
Source
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Robert W. Morton et al. · British Journal of Sports Medicine · 2017
DOI 10.1136/bjsports-2017-097608
More from this paper
- There is a plateau in fat-free mass gains from protein supplementation at approximately 1.62 g/kg/day of total protein intake; exceeding this amount yields no further benefit.Limited
- The efficacy of protein supplementation on fat-free mass gains is moderated by age and training status: it is more effective in resistance-trained individuals and less effective in older adults (>45 years).Weak
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- 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
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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