Macro partitioning
Supplementing resistance training with defatted peanut protein (35g protein/day) significantly increases vastus lateralis muscle thickness and knee flexion torque in older, untrained adults compared to resistance training alone.
If you are over 50 and new to resistance training, adding 35 grams of defatted peanut protein daily to your routine can help you build more muscle in your thighs and increase your knee flexion strength compared to training alone. Stick to a twice-weekly full-body resistance training program focusing on progressive overload.
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 was also a significant increase in knee flexion torque in the 10-week PP group versus the CTL group (interaction p=0.032).
Why this rating
Randomized controlled trial with a relatively small sample size (n=39) and short duration (6-10 weeks), limiting generalizability.
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. · Research Square · 2020
DOI 10.21203/rs.3.rs-51096/v1
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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