Protein supplement

A protein supplement may be a dietary supplement or a bodybuilding supplement, and may take the form of a protein bar.

Effects

Muscle building

In untrained individuals, changes in lean body mass and muscle strength during the initial weeks of strength training are not influenced by protein supplementation.[1] Protein supplementation promotes greater gains in lean body mass and muscle strength for both trained and untrained individuals as the intensity, frequency, and duration of strength training increases.[1] Protein supplementation increases muscle strength and size during prolonged strength training in healthy adults.[2] Increasing age reduces this effect; training experience increases this effect.[2] Protein intakes at amounts greater than about 1.6 g/kg/day do not further contribute to gains in fat free mass.[2]

Overweight

Whey protein supplementation seems to improve body weight, total fat mass, and some cardiovascular disease risk factors in overweight and obese patients.[3]

See also

  • Protein

References

  1. 1 2 Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (January 2015). "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review". Sports Medicine (Auckland, N.Z.). 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. ISSN 1179-2035. PMID 25169440. S2CID 23197226.
  2. 1 2 3 Morton, Robert W.; Murphy, Kevin T.; McKellar, Sean R.; Schoenfeld, Brad J.; Henselmans, Menno; Helms, Eric; Aragon, Alan A.; Devries, Michaela C.; Banfield, Laura; Krieger, James W.; Phillips, Stuart M. (March 2018). "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults". British Journal of Sports Medicine. 52 (6): 376–384. doi:10.1136/bjsports-2017-097608. ISSN 1473-0480. PMC 5867436. PMID 28698222.
  3. ↑ Wirunsawanya, Kamonkiat; Upala, Sikarin; Jaruvongvanich, Veeravich; Sanguankeo, Anawin (January 2018). "Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis". Journal of the American College of Nutrition. 37 (1): 60–70. doi:10.1080/07315724.2017.1344591. ISSN 1541-1087. PMID 29087242. S2CID 1333511.


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