Research
Cellular
MIP supplements show a greater effect on fat-free mass (FFM) in untrained individuals (0.95 kg) and older participants (0.77 kg) compared to trained individuals.
MIP supplements may be particularly beneficial for untrained individuals and older adults seeking to increase muscle mass.
StrongSupportsmedium confidence
Subgroup analyses indicated a greater effect of MIP supplements compared with all non-MIP supplements on FFM in untrained (0.95 kg (95% CI 0.51 to 1.39), p<0.0001) and older participants (0.77 kg (95% CI 0.11 to 1.43), p=0.02).
Why this rating
Based on a systematic review and meta-analysis of 35 trials.
Source
Do multi-ingredient protein supplements augment resistance training-induced gains in skeletal muscle mass and strength? A systematic review and meta-analysis of 35 trials
Kerry R O’Bryan et al. · British Journal of Sports Medicine · 2019
DOI 10.1136/bjsports-2018-099889
Meta-analysisCited 48×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Multi-ingredient protein (MIP) supplements combined with resistance exercise training lead to significant increases in fat-free mass (FFM) by 0.80 kg and improvements in 1-repetition maximum (1RM) lower body strength by 4.22 kg and upper body strength by 2.56 kg compared to non-MIP supplemented conditions.Strong
- MIP supplements were not found to be superior when directly compared with protein-only (PRO) supplements.Strong
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
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