Hormonal
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).
If you are experienced in resistance training or are over 45, protein supplementation is particularly important for maximizing muscle gains. Novices and younger individuals may see smaller relative benefits from supplementation if their baseline intake is already adequate.
The impact of protein supplementation on gains in FFM was reduced with increasing age... and was more effective in resistance-trained individuals
Why this rating
Based on meta-regression of the same high-quality dataset.
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
- Dietary protein supplementation significantly augments resistance training-induced gains in fat-free mass (FFM) and one-repetition-maximum (1RM) strength in healthy adults.Weak
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