Does the type of protein matter for building muscle in young and old?

Subject: Protein source and quality for muscle building in younger and older adults

What this means

Higher-quality protein gave slightly more muscle protein production, at rest and after strength training, and slightly larger strength gains. No difference was measured in lean mass.

Morgan PT, Harris DO, Marshall RN, Quinlan JI, Edwards SJ, Allen SL, Breen L · 2021 · Journal of Nutrition 151(7):1901-1920

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

A comparison of protein sources and their quality in relation to muscle building, across two age groups.

Who this applies to

Younger adults aged 18 to 35 and older adults aged 60 and over.

Size of the research

27 studies; the total number of participants is not given in the summary.

What to keep in mind

The effect was small. In young adults at rest the difference was not clear. How much protein type matters when protein intake is low is still unknown.

Practical conclusion for REZA

Useful for clients who eat little or no animal products. Total intake matters more than the source, but the source does play a role.

View method and source

Methodology

Systematic review with meta-analysis

Original source

DOI: 10.1093/jn/nxab055 · PMID: 33851213

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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