Effects of whey protein supplementation on muscle protein synthesis and anabolic signalling: a meta-analysis
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E
Published in British Journal of Sports Medicine
Methodology
Meta-analysis of 49 randomized trials of protein supplementation with resistance training on lean mass and strength.
Key Findings
Protein supplementation significantly increased fat-free mass and strength, with benefits plateauing above roughly 1.6 g/kg/day.
Conclusions
Protein-driven anabolic signalling improves muscle outcomes up to a clear intake ceiling.
Limitations
Training programmes and protein sources varied; older adults underrepresented.
Supplements Studied
Protein supplementation significantly increased fat-free mass and one-repetition-maximum strength
Outcomes Measured
Protein supplementation significantly increased fat-free mass and one-repetition-maximum strength, with benefits plateauing above about 1.6 g/kg/day
Protein supplementation significantly increased fat-free mass and strength, with benefits plateauing above roughly 1.6 g/kg/day.
Study Details
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.