Protein supplement

Summary

A protein supplement may be a dietary supplement or a bodybuilding supplement, and may take the form of a protein bar.

EffectsEdit

Muscle buildingEdit

In untrained individuals, changes in lean body mass and muscle strength during the initial weeks of strength training are not influenced by protein supplementation.[1] Protein supplementation promotes greater gains in lean body mass and muscle strength for both trained and untrained individuals as the intensity, frequency, and duration of strength training increases.[1] Protein supplementation increases muscle strength and size during prolonged strength training in healthy adults.[2] Increasing age reduces this effect; training experience increases this effect.[2] Protein intakes at amounts greater than about 1.6 g/kg/day do not further contribute to gains in fat free mass.[2]

The timing of administering the protein intake in reference to the training session has not been shown to change its outcomes, despite the widely held belief that pre- or post-workout supplementation is particularly effective.[3]

OverweightEdit

Whey protein supplementation seems to improve body weight, total fat mass, and some cardiovascular disease risk factors in overweight and obese patients.[4]

See alsoEdit

ReferencesEdit

  1. ^ a b Pasiakos SM, McLellan TM, Lieberman HR (January 2015). "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review". Sports Medicine. 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. PMID 25169440. S2CID 23197226.
  2. ^ a b c Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. (March 2018). "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". British Journal of Sports Medicine. 52 (6): 376–384. doi:10.1136/bjsports-2017-097608. PMC 5867436. PMID 28698222.
  3. ^ Schoenfeld BJ, Aragon AA, Krieger JW (December 2013). "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis". Journal of the International Society of Sports Nutrition. 10 (1): 53. doi:10.1186/1550-2783-10-53. PMC 3879660. PMID 24299050.
  4. ^ Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A (January 2018). "Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis". Journal of the American College of Nutrition. 37 (1): 60–70. doi:10.1080/07315724.2017.1344591. PMID 29087242. S2CID 1333511.