Nutrition
A · High confidenceDoes eating more protein per day add muscle mass and strength?
Subject: Protein intake for preserving muscle mass and function in healthy adults
What this means
More daily protein during resistance training gave slightly larger gains in lean mass and leg strength. The effect on physical tests was minimal and on grip strength unclear.
Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM · 2022 · Journal of Cachexia, Sarcopenia and Muscle 13(2):795-810
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
The relationship between protein intake and preservation of muscle mass and function in healthy adults, outside the context of supplementation.
Who this applies to
Healthy non-obese adults, both under and over 65, mostly during resistance training.
Size of the research
74 randomized controlled trials, in which participants were assigned by chance.
What to keep in mind
The effects found were small and the evidence for strength was of low quality. The total number of participants is not given in the abstract.
Practical conclusion for REZA
More relevant than the protein supplementation study for clients who don't use supplements. It's about total daily intake, not a shake.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1002/jcsm.12922 · PMID: 35187864
View on PubMed →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.