Macro partitioning
A moderate increase in protein intake (from ~0.8 to ~1.2 g/kg/day) provides a small additional improvement in functional capacity (specifically longer walk tests) but does not improve muscle strength or lean mass quality in postmenopausal women following resistance exercise.
If you are a postmenopausal woman starting resistance training, aim for about 1.2 grams of protein per kilogram of body weight daily. This moderate increase over the standard recommendation (0.8 g/kg) may help you walk faster and perform daily tasks better, but it will not necessarily make your muscles stronger or larger compared to eating the standard amount. Focus on consistent resistance training.
In conclusion, a moderate increase in protein intake promoted a small additional improvement in functional capacity, but it did not induce a greater increase in strength and LM quality after 10 weeks of resistance exercise in postmenopausal women.
Why this rating
Randomized clinical trial with adequate sample size for the effect detected, though effect sizes were small.
Source
Moderate Increase in Protein Intake Promotes a Small Additional Improvement in Functional Capacity, But Not in Muscle Strength and Lean Mass Quality, in Postmenopausal Women Following Resistance Exercise: A Randomized Clinical Trial
Paula C. Nahas et al. · Nutrients · 2019
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