Training & movement

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 · 2018 · British Journal of Sports Medicine

REZA evidence rating A: High confidence

Methodology

Meta-analysis

Population

49 RCTs, 1,863 healthy adults; mixed training status

Intervention

Protein supplementation + RT vs placebo/no supplement + RT

Findings

Protein supplementation enhanced resistance-training-induced gains in muscle mass and strength, with larger effects in resistance-trained individuals. Total daily protein intake above roughly 1.62 g/kg/day provided no additional benefit.

Outcome measures

Muscle mass (LBM, CSA), muscle strength (1RM)

Limitations

Heterogeneity; varying supplement types/timing; dietary protein intake not always controlled.

Original source

DOI: 10.1136/bjsports-2017-097608 · PMID: 29439952

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