Protein intake for muscle gain
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Protein Intake for Muscle Gain: Insights from Recent Research
Optimal Protein Intake for Muscle Mass Gain
Increasing daily protein intake has been shown to enhance lean body mass (LBM) gains, particularly when combined with resistance exercise (RE). A systematic review and meta-analysis of 74 randomized controlled trials (RCTs) found that subjects engaged in RE who increased their protein intake experienced small but significant gains in LBM. Specifically, older adults (≥65 years) benefited from consuming 1.2-1.59 g of protein per kg of body weight per day, while younger adults (<65 years) saw gains with intakes of ≥1.6 g/kg/day 15.
Protein Supplementation and Muscle Strength
Protein supplementation also positively impacts muscle strength, albeit to a lesser extent than LBM. For instance, lower-body strength gains were slightly higher in individuals consuming ≥1.6 g of protein/kg/day during RE 15. Additionally, a meta-analysis of 49 studies indicated that dietary protein supplementation significantly increased one-repetition maximum (1RM) strength, fat-free mass (FFM), and muscle size during prolonged RE . However, the benefits plateaued at protein intakes beyond 1.62 g/kg/day .
Timing of Protein Intake
The timing of protein intake has been debated as a potential factor for optimizing muscle gains. However, a systematic review found no significant effect of protein intake timing on LBM, handgrip strength, or leg press strength. The positive impact of protein supplementation on LBM was consistent regardless of when the protein was consumed .
Protein Needs in Special Populations
Elderly Individuals
In frail elderly individuals, protein supplementation combined with resistance-type exercise training significantly increased LBM. A study involving 62 elderly subjects showed that those who received protein supplements twice daily during a 24-week RE program experienced notable gains in LBM compared to a placebo group . This suggests that protein supplementation is crucial for muscle mass gain in the elderly during RE.
Novice Bodybuilders
For novice bodybuilders, protein needs are higher than the general recommendations. A study found that during the early stages of intensive bodybuilding training, protein intake of approximately 1.4-1.5 g/kg/day was necessary to maintain nitrogen balance. However, increasing protein intake to 2.62 g/kg/day did not result in additional muscle mass or strength gains within the first month of training .
Postmenopausal Women
In postmenopausal women, higher protein intake did not lead to greater LBM gains compared to the Recommended Dietary Allowance (RDA) of 0.8 g/kg/day. Both groups, regardless of protein intake, showed similar increases in LBM when engaged in a 10-week RE program .
Multi-Ingredient Supplements
Combining protein with other anabolic compounds can further enhance muscle gains. A study on older men found that a multi-ingredient supplement containing whey protein, creatine, vitamin D, calcium, and omega-3 fatty acids significantly increased both muscle strength and LBM. These gains were further amplified when combined with an exercise regimen .
Conclusion
Overall, increasing daily protein intake supports muscle mass and strength gains, particularly when combined with resistance exercise. The optimal protein intake appears to be around 1.6 g/kg/day, with no additional benefits observed beyond this level. While the timing of protein intake does not significantly impact muscle gains, specific populations such as the elderly and novice bodybuilders may have unique protein needs. Multi-ingredient supplements can also provide additional benefits, especially in older adults. Further research is needed to clarify the effects of protein supplementation on muscle synthesis and functional performance.
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