Protein powder for muscle gain
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Protein Powder for Muscle Gain: Insights from Recent Research
Protein Supplementation and Muscle Mass Gain
Impact of Protein on Muscle Mass in Elderly and Young Adults
Protein supplementation has been shown to significantly enhance muscle mass gains during resistance training, particularly in elderly populations. A study involving frail elderly subjects demonstrated that those who received protein supplements twice daily experienced a notable increase in lean body mass compared to a placebo group, highlighting the necessity of protein for muscle mass gain during exercise training in this demographic. Similarly, another study found that healthy older men who consumed a multi-ingredient nutritional supplement, including whey protein, creatine, and other compounds, saw significant increases in lean body mass and strength, especially when combined with exercise.
Protein Supplementation in Healthy Adults
For healthy adults, protein supplementation can also promote muscle hypertrophy and strength gains, particularly when the training stimulus is adequate. A systematic review concluded that protein supplements accelerate gains in muscle mass and strength, especially as the duration, frequency, and volume of resistance training increase. Additionally, a meta-analysis confirmed that dietary protein supplementation significantly enhances changes in muscle strength and size during prolonged resistance exercise training.
Timing of Protein Intake
The timing of protein intake can also influence muscle gains. Research indicates that consuming protein before sleep can effectively augment muscle mass and strength gains during resistance-type exercise training in young men. This strategy was shown to increase muscle strength and quadriceps muscle cross-sectional area more than a placebo. However, in older men, protein supplementation after exercise and before sleep did not further augment muscle mass or strength gains, suggesting that the timing of protein intake may have different effects based on age.
Types of Protein and Their Efficacy
Whey vs. Soy Protein
The type of protein consumed can impact muscle growth and strength development. Studies comparing soy and whey protein supplements, matched for leucine content, found no significant differences in muscle growth and strength development following resistance training. Both protein types supported comparable increases in lean body mass and strength . This suggests that plant-based proteins like soy can be as effective as animal-derived proteins like whey when it comes to supporting muscle gains.
Milk-Based Protein
For older adults, milk-based protein supplementation has been found to be particularly effective. A systematic review and meta-analysis revealed that milk protein is superior to whey protein in enhancing resistance training-induced lean body mass gains in older adults. The optimal daily protein intake was crucial in maximizing these benefits.
Conclusion
Protein supplementation plays a crucial role in enhancing muscle mass and strength gains during resistance training. The benefits are evident across different age groups, with specific strategies such as pre-sleep protein intake showing promise in young adults. Both plant-based and animal-derived proteins can be effective, with milk protein showing particular efficacy in older adults. For those looking to maximize muscle gains, incorporating protein supplements into a well-structured resistance training program is a proven strategy.
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