Protein supplementation augments resistance-training-induced gains in muscle mass and strength: a systematic review and meta-analysis
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Phillips SM
Published in British Journal of Sports Medicine
Methodology
Meta-analysis of 49 randomised controlled trials of dietary protein supplementation during resistance training in healthy adults.
Key Findings
Protein supplementation significantly increased fat-free mass and one-repetition-maximum strength, with benefits plateauing above about 1.6 g/kg/day.
Conclusions
Additional protein improves whole-body protein metabolism up to a clear intake ceiling.
Limitations
Diminishing returns above 1.6 g/kg/day; heterogeneous protein sources.
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
Study Details
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.