How to use protein supplements
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How to Use Protein Supplements: Insights from Research
Protein Supplements for Muscle Mass Gain
Protein Supplementation and Resistance Training in the Elderly
Protein supplementation has been shown to significantly increase muscle mass in elderly individuals undergoing resistance-type exercise training. In a study involving frail elderly subjects, those who received protein supplements twice daily (2 * 15 g) during a 24-week resistance training program experienced a notable increase in lean body mass compared to the placebo group. This suggests that protein supplementation is essential for muscle mass gain during prolonged exercise training in the elderly.
Dose-Dependent Effects of Protein Intake
A randomized controlled trial examined the effects of different protein intake levels on muscle mass in prefrail and frail elderly subjects. The study found that a higher protein intake (1.5 g/kg/day) led to greater increases in appendicular skeletal muscle mass and skeletal muscle mass index compared to lower protein intakes (0.8 g/kg/day). This indicates that higher doses of protein supplementation can be more effective in preventing sarcopenia and frailty.
Benefits Beyond Muscle Mass
Cardiovascular and Metabolic Health
Protein supplements, particularly those based on whey and soy, have been associated with various health benefits beyond muscle mass. Regular consumption of whey protein supplements has been linked to lower systolic blood pressure, while soy-based supplements have shown favorable effects on serum lipid profiles, including reductions in low-density lipoprotein and triglyceride levels. Additionally, these supplements can help lower postprandial glucose levels in diabetic subjects, potentially reducing diabetes-related complications.
Physical Performance and Recovery
Protein supplementation can also enhance physical performance and recovery. In frail elderly individuals, protein supplementation improved physical performance metrics such as gait speed and overall physical function. Furthermore, protein supplements have been shown to attenuate muscle damage markers and enhance performance recovery in athletes following team-sport activities. This suggests that protein supplements can be beneficial for both elderly individuals and athletes in improving physical performance and recovery.
Practical Recommendations for Protein Supplementation
Timing and Dosage
For optimal results, protein supplements should be consumed in doses that achieve protein intakes of 30 g or more per episode, ideally twice daily and soon after exercise. This timing helps maximize muscle protein synthesis and recovery. It is also suggested that protein supplements can be taken with meals to achieve higher protein intakes without suppressing normal food intake.
Considerations for Different Populations
While protein supplements are beneficial for both elderly individuals and athletes, the specific needs and responses can vary. For untrained individuals, initial resistance training may not show significant benefits from protein supplementation, but as training intensity and duration increase, the benefits become more pronounced. Therefore, it is important to tailor protein supplementation strategies based on individual training levels and goals.
Conclusion
Protein supplements are a valuable tool for enhancing muscle mass, physical performance, and overall health. They are particularly effective when combined with resistance training and consumed in adequate doses and timing. Whether for elderly individuals aiming to prevent sarcopenia or athletes seeking improved recovery and performance, protein supplementation offers significant benefits supported by extensive research.
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