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 as GURJAR

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]

The timing of administering the protein intake in reference to the training session has not been shown to change its outcomes, despite the widely held belief that pre- or post-workout supplementation is particularly effective.[3]

Overweight

Whey protein supplementation seems to improve body weight, total fat mass, and some cardiovascular disease risk factors in overweight and obese patients.[4]

See also
  • Protein

References
  1. Pasiakos SM, McLellan TM, Lieberman HR (January 2015). "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review". Sports Medicine. 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. PMID 25169440. S2CID 23197226.
  2. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. (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. PMC 5867436. PMID 28698222.
  3. Schoenfeld BJ, Aragon AA, Krieger JW (December 2013). "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis". Journal of the International Society of Sports Nutrition. 10 (1): 53. doi:10.1186/1550-2783-10-53. PMC 3879660. PMID 24299050.
  4. Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A (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. PMID 29087242. S2CID 1333511.
This article is issued from Wikipedia. The text is licensed under Creative Commons - Attribution - Sharealike. Additional terms may apply for the media files.