Nutrition
A · High confidenceDoes extra protein help strength and muscle mass during strength training
Subject: Protein and muscle preservation
What this means
Extra protein alongside strength training led to more strength and muscle mass. Above 1.62 grams of protein per kilo of body weight per day, fat-free mass did not increase further.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM · 2018 · British Journal of Sports Medicine 52(6):376-384
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Extra protein delivers a small but real gain in strength and fat-free mass for people doing strength training, with a point beyond which more adds almost nothing.
Who this applies to
Healthy adults doing at least 6 weeks of strength training. The effect was smaller in older people and larger in trained people.
Size of the research
49 randomised controlled trials with a combined 1863 participants.
What to keep in mind
The average gain was small: about 0.30 kg of extra fat-free mass. The older the participants, the smaller the effect of extra protein.
Practical conclusion for REZA
The basis under every protein recommendation REZA makes, and the reason not to recommend more than necessary.
View method and source
Methodology
Systematic review, meta-analysis and meta-regression
Original source
DOI: 10.1136/bjsports-2017-097608 · PMID: 28698222
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.