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, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM
Published in British Journal of Sports Medicine
Methodology
Meta-analysis and meta-regression of 49 randomised controlled trials of dietary protein supplementation during resistance training.
Key Findings
Protein supplementation increased one-repetition-maximum strength (+2.49 kg) and fat-free mass (+0.30 kg); benefits plateaued at roughly 1.6 g/kg/day of total protein intake.
Conclusions
Protein supplementation, including whey, augments resistance-training gains in strength and lean mass up to a threshold intake of about 1.6 g/kg/day.
Limitations
Heterogeneous protein sources and dosing; most trials short duration; baseline diet poorly controlled.
Supplements Studied
Protein supplementation increased one-repetition-maximum strength and fat-free mass during resistance training, with benefits plateauing near 1.6 g/kg/day of total protein.
Outcomes Measured
Protein supplementation increased one-repetition-maximum strength by 2.49 kg versus control.
Protein supplementation augmented resistance-training gains in fat-free mass up to 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
Protein supplementation significantly increased fat-free mass and one-repetition-maximum strength, with benefits plateauing above about 1.6 g/kg/day
Related Health Concerns
Study Details
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.