This systematic review and meta-analysis aimed to investigate the efficacy of increasing dietary protein ingestion to improve lean body mass gain, skeletal muscle strength, and physical function in healthy subjects.
- Additional protein ingestion together with resistance training leads to small additional lean body mass and lower body strength.
- This effect seems to be more prominent in younger subjects ingesting ≥1.6 g/kg/day.
- Lower body muscle strength was also marginally increased by additional protein ingestion in studies with resistance exercise training.
- Bench press strength, handgrip strength, and performance in physical or functional tests were slightly or not affected by ingestion of additional protein.
- The number of studies with healthy older subjects to conduct a proper analysis is relatively low.
- "...it is noteworthy that in ~80% of the studies, baseline protein ingestion was at least 1.2 g of protein/kg/day"
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults (open access)
doi.org/10.1002/jcsm.1…
#nutrition #diet #protein #exercise #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains
doi.org/10.1002/jcsm.1…
#nutrition #diet #protein #exercise #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains
• • •
Missing some Tweet in this thread? You can try to
force a refresh
