Macro partitioning
Protein supplementation (specifically whey) reduces musculoskeletal injury rates and missed training days in active-duty military personnel compared to no supplementation, with a dose-response effect observed for two servings per day.
If you are in high-intensity military or tactical training, consuming two servings of whey protein daily (approx. 77g) after training and before bed significantly reduces your risk of injury compared to not supplementing. This benefit was not seen with just one serving, suggesting a threshold effect.
Non supplemented soldiers were 5× more likely to sustain musculoskeletal injury (MSI) (p < 0.001) and 4× more likely to miss training p = 0.003) compared totwoservings of protein; Non supplemented soldiers missed 5 additional training days (p = 0.02) compared totwoservings of protein. One serving of protein per day was 3× more likely to have MSI thantwoservings (p = 0.002)
Why this rating
Based on one quasi-experimental RCT with historical controls; limitations include lack of gender diversity and lack of daily diet control.
Source
Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials
Jacie Harlow et al. · Nutrients · 2024
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