Nelson Vergel
Founder, ExcelMale.com
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Morton RW, Murphy KT, McKellar SR, et al
British Journal of Sports Medicine 2018;52:376-384.
Abstract
Objective We performed a systematic review, meta-analysis and meta-regression to determine if dietary protein supplementation augments resistance exercise training (RET)-induced gains in muscle mass and strength.
Data sources A systematic search of Medline, Embase, CINAHL and SportDiscus.
Eligibility criteria Only randomized controlled trials with RET ≥6 weeks in duration and dietary protein supplementation.
Design Random-effects meta-analyses and meta-regressions with four a priori determined covariates. Two-phase break point analysis was used to determine the relationship between total protein intake and changes in fat-free mass (FFM).
Results Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength—one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size—muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (−0.01 kg (−0.02,–0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.
Summary/conclusion Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
Example:
1.6 grams times weight in kilos per day
170 pounds man= 77 Kilos
1.6 x 77= 123 grams per day
Protein Shake: one of the easiest way to reach that number. Two scoops a day=58 G
5–6 egg whites: does not matter what you do with the yolk. Each egg white contains around 6.25 G of protein. 5-6 egg whites will give you 30–38 G protein. This takes the total to around 95 G.
100 G chicken will have 27G protein. This takes us to around 120 G
Misc: The remaining can be had from your regular diet. Almost everything has small or large quantities of protein.
Morton RW, Murphy KT, McKellar SR, et al
British Journal of Sports Medicine 2018;52:376-384.
Abstract
Objective We performed a systematic review, meta-analysis and meta-regression to determine if dietary protein supplementation augments resistance exercise training (RET)-induced gains in muscle mass and strength.
Data sources A systematic search of Medline, Embase, CINAHL and SportDiscus.
Eligibility criteria Only randomized controlled trials with RET ≥6 weeks in duration and dietary protein supplementation.
Design Random-effects meta-analyses and meta-regressions with four a priori determined covariates. Two-phase break point analysis was used to determine the relationship between total protein intake and changes in fat-free mass (FFM).
Results Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength—one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size—muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (−0.01 kg (−0.02,–0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.
Summary/conclusion Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
Example:
1.6 grams times weight in kilos per day
170 pounds man= 77 Kilos
1.6 x 77= 123 grams per day
Protein Shake: one of the easiest way to reach that number. Two scoops a day=58 G
5–6 egg whites: does not matter what you do with the yolk. Each egg white contains around 6.25 G of protein. 5-6 egg whites will give you 30–38 G protein. This takes the total to around 95 G.
100 G chicken will have 27G protein. This takes us to around 120 G
Misc: The remaining can be had from your regular diet. Almost everything has small or large quantities of protein.
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