Macro partitioning
Supplementing resistance training with defatted peanut protein powder increases vastus lateralis muscle thickness in older adults, though it does not significantly alter myofibrillar protein synthesis rates immediately post-exercise or change total lean soft tissue mass compared to no supplementation.
If you are over 50 and new to resistance training, adding a defatted peanut protein supplement (approx. 30g protein daily) to your routine may help increase the thickness of your thigh muscles (vastus lateralis) more than training alone. However, do not expect this to significantly change your total body weight or lean mass on a scale over a short period (6-10 weeks). It is a viable plant-based option for supporting local muscle growth.
Integrated MyoPS rates over a 24-h period were not significantly different (p < 0.05) between supplement groups following the first training bout... There was, however, a significant increase in VL thickness in PP versus CTL participants when the 6- and 10-week cohorts were pooled (interaction p = 0.041)... There were no significant supplement-by-time interactions in DXA-derived fat mass, lean soft tissue mass or percent body fat between supplementation groups.
Why this rating
Randomized controlled trial with a small sample size (n=39) and short duration (6-10 weeks); results are statistically significant for local thickness but not for broader metrics.
Source
The effects of resistance training with or without peanut protein supplementation on skeletal muscle and strength adaptations in older individuals
Donald A. Lamb et al. · Journal of the International Society of Sports Nutrition · 2020
DOI 10.1186/s12970-020-00397-y
Related findings · Macro partitioning
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