An article, posted on healthuncut.com discussed the benefits of protein powder, in aiding muscle growth.
We would be interested to hear your thoughts…
Research explained that dietary protein had been found to increase post-exercise muscle protein synthesis rates and inhibit muscle protein breakdown during the post-exercise recovery period.
The real question for them was the need and merit to advocate additional supplementation for healthy individuals already achieving relatively high protein intakes from diet alone.
With so much ambiguity around this topic, researchers carried out an investigation (on 22 randomised controlled trials of participants on a resistance-type exercise training with one subject group receiving a protein supplement or a modified higher protein diet), with the following findings:
- Protein supplements significantly augment the adaptive response of our muscles; increasing skeletal muscle mass and strength compared to non-consumers.
- In ‘younger’ individuals (< 50 years) the introduction of protein supplements to resistance training regimes produced a staggering greater than fourfold increase in fat free mass accumulation, and an impressive demonstration of 20% greater strength in one rep max leg press compared to the placebo groups.
- Results for the over fifties were intriguing. Examined individually, every study failed to observe a significant benefit on fat free mass gain from protein supplementation. But when compiled together, bringing about an increase in one’s power to detect an effect, it was found that supplementation actually increased fat free mass by 38%, compared to placebo, after three months of training.
Follow this link to read the research conclusions and for further information.
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