Protein powder benefits
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Benefits of Protein Powder: A Comprehensive Overview
Introduction to Protein Powder Benefits
Protein powder supplements are widely used by athletes, gym-goers, and even the elderly to enhance muscle mass, improve physical performance, and support overall health. This article synthesizes the latest research on the benefits of protein powder, focusing on muscle growth, cognitive function, cardiovascular health, and more.
Muscle Mass and Strength Gains
Protein Supplementation and Resistance Training
Protein supplementation is particularly effective in augmenting muscle mass and strength gains during resistance-type exercise training. Studies show that both younger and older individuals experience significant increases in fat-free mass and leg press strength when supplementing with protein during prolonged resistance training4. Additionally, frail elderly people also benefit from protein supplementation, which helps increase lean body mass and improve physical performance during resistance training9 10.
Comparison of Protein Sources
Different protein sources, such as whey and soy, have been shown to offer various benefits. Whey protein is effective in increasing muscle mass and strength, while soy protein has favorable effects on cardiovascular health, such as lowering blood pressure and improving lipid profiles1. Interestingly, hydrolyzed beef protein has also been found to promote upper body hypertrophy and similar performance outcomes as whey protein9.
Cognitive and Psychosocial Benefits
Essential Amino Acids and Cognitive Function
Protein malnutrition is a risk factor for cognitive decline. Supplementation with essential amino acids, including leucine, phenylalanine, and lysine, has been shown to improve cognitive function, social interaction, and psychological health in middle-aged and older adults. This suggests that protein supplementation can play a role in preventing cognitive decline and enhancing overall mental well-being2.
Cardiovascular and Metabolic Health
Blood Pressure and Lipid Profile
Regular consumption of protein supplements, particularly soy-based ones, has been associated with significant reductions in both systolic and diastolic blood pressure. Additionally, soy protein consumption has been linked to improved serum lipid profiles, including lower levels of low-density lipoprotein (LDL) and triglycerides. These changes contribute to better cardiovascular health and reduced risk of heart disease1.
Glycemic Control
Protein supplements with a low glycemic index can help manage postprandial glucose levels, particularly in diabetic individuals. This can lead to a reduction in diabetes-related complications, making protein supplementation a beneficial strategy for metabolic health1.
Physical Performance in the Elderly
Frailty and Sarcopenia
Protein supplementation has been shown to improve physical performance in frail elderly individuals. While it does not significantly increase skeletal muscle mass, it enhances muscle strength and physical performance, which are crucial for maintaining independence and reducing the risk of falls5 6. Higher protein intake (1.5 g/kg/day) has been found to be more effective in preventing sarcopenia and frailty compared to lower protein intakes6.
Recovery in Team Sports
Muscle Damage and Performance Recovery
Protein supplementation can aid in recovery from team-sport activities by attenuating muscle damage markers and enhancing performance recovery. However, the evidence is somewhat inconsistent, with some studies showing significant benefits while others do not. Factors such as sample size, type of protein, and training level of participants may influence these outcomes7.
Conclusion
Protein powder supplements offer a range of benefits, from enhancing muscle mass and strength to improving cognitive function and cardiovascular health. While the type of protein and individual needs may vary, incorporating protein supplements can be a valuable strategy for athletes, the elderly, and those looking to improve their overall health. However, it is essential to consume these supplements in moderation to avoid potential adverse effects on kidney health.
Sources and full results
Most relevant research papers on this topic
Protein supplementation: the double-edged sword
Protein supplements can lower blood pressure, improve lipid profile, and lower glucose levels, but excessive consumption may lead to chronic kidney disease.
Intake of Seven Essential Amino Acids Improves Cognitive Function and Psychological and Social Function in Middle-Aged and Older Adults: A Double-Blind, Randomized, Placebo-Controlled Trial
Ingesting 7 essential amino acids daily improves cognitive function, attention, cognitive flexibility, and psychosocial functioning in middle-aged and older adults.
RCTProtein Supplementation in Sport: Source, Timing, and Intended Benefits
Protein supplements may provide benefits in sport or exercise activities when combined with adequate dietary protein consumption, but athletes should consider long-term implications.
Literature ReviewProtein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.
Protein supplementation enhances muscle mass and strength gains during prolonged resistance-type exercise training in both younger and older individuals.
Meta-Analysis
Very Rigorous Journal
Highly CitedProtein supplementation improves physical performance in frail elderly people: a randomized, double-blind, placebo-controlled trial.
Dietary protein supplementation improves physical performance but does not increase skeletal muscle mass in frail elderly people.
RCTHighly CitedProtein supplementation improves muscle mass and physical performance in undernourished prefrail and frail elderly subjects: a randomized, double-blind, placebo-controlled trial.
1.5 g kg-1 d-1 of protein supplementation is most beneficial for preventing sarcopenia and frailty in prefrail or frail elderly subjects at risk of malnutrition.
RCTVery Rigorous JournalHighly CitedProtein-Based Supplementation to Enhance Recovery in Team Sports: What is the Evidence?
Protein supplementation may enhance performance recovery after team-sport activity, but its effectiveness is limited by small sample sizes, high variability in supplements, and factors such as training level and recovery duration.
Systematic ReviewProtein Supplementation after Exercise and before Sleep Does Not Further Augment Muscle Mass and Strength Gains during Resistance Exercise Training in Active Older Men.
Protein supplementation after exercise and before sleep does not further augment muscle mass or strength gains during resistance exercise training in active older men.
RCTVery Rigorous JournalCarbohydrates Alone or Mixing With Beef or Whey Protein Promote Similar Training Outcomes in Resistance Training Males: A Double-Blind, Randomized Controlled Clinical Trial.
Hydrolyzed beef protein and whey protein supplementation promotes upper body hypertrophy and fat-free mass, while carbohydrate supplementation improves strength performance in resistance-trained males.
RCTProtein supplementation increases muscle mass gain during prolonged resistance-type exercise training in frail elderly people: a randomized, double-blind, placebo-controlled trial.
Prolonged resistance-type exercise training improves strength and physical performance in frail elderly people, but dietary protein supplementation is necessary for muscle mass gain.
RCTHighly Cited