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
Br J Sports Med. 2018 Mar; 52(6): 376–384., doi: 10.1136/bjsports-2017-097608
Robert W Morton,1 Kevin T Murphy,1 Sean R McKellar,1 Brad J Schoenfeld,2 Menno Henselmans,3 Eric Helms,4 Alan A Aragon,5 Michaela C Devries,6 Laura Banfield,7 James W Krieger,8 and Stuart M Phillips1
Note: The world vitamin does not occur once in the study on this page
Muscle Mass did not increase much with protein for seniors in this meta-analysis (probably seniors lacked vitamin D)
- Dietary Protein, Muscle and Physical Function in the Very Old – July 2018
- Sarcopenia reduction: Protein, Leucine, Omega-3, Vitamin D, and exercise - hypothesis Aug 2018
- Seniors gained 0.3 kg of muscle in 6 weeks with 800 IU and Leucine protein – Aug 2017
- Low Vitamin D breaks down muscle by interferring with protein - Editorial Nov 2013
Items in both categories Seniors and Sports are listed here:
- More muscle strength 80 years after being born in warm season (no surprise) – Nov 2022
- Resistance training can be aided by Vitamin D, 50,000 IU monthly is not often enough – RCT Dec 2021
- Exercise training by seniors may benefit from as little as 800 IU of vitamin D – Sept 2021
- Low muscle strength predicts low vitamin D level in elderly – March 2021
- Omega-3 improves elderly muscles – 2 meta-analyses
- Adding just a little vitamin D does not help (muscle mass in this case) – meta-analysis Jan 2021
- Sarcopenia (muscle loss) is 1.6X more likely if poor Vitamin D receptor – July 2020
- Less muscle loss associated with eating more fish (Omega-3, Vitamin D, Magnesium, etc) – Jan 2020
- My balance significantly improved at age 73 (perhaps Vitamin D, B12, or Omega-3) – Jan 2020
- Reduced muscle function in mice lacking Vitamin D Receptors in muscles – June 2019
- Muscles of senior women not helped by just vitamin D (also need exercise) – Aug 2019
- Muscle loss (sarcopenia) may be both prevented and treated by Omega-3 – Feb 2019
- Exercise plus vitamin D increases elderly muscles (Nordic walking in this case) – RCT Sept 2018
- Dietary Protein, Muscle and Physical Function in the Very Old – July 2018
- Postmenopausal women need Vitamin D, protein and exercise to prevent loss of muscle and bone – Aug 2018
- Sarcopenia reduction: Protein, Leucine, Omega-3, Vitamin D, and exercise - hypothesis Aug 2018
- Disability was 1.9 X more likely if weak muscles and low vitamin D two years before – Aug 2018
- Muscle problems are both treated and avoided by Vitamin D – April 2018
- Sarcopenia does not officially exist in Australia, but 1 in 3 of their seniors have it - July 2018
- Nordic Walking and 4,000 IU of vitamin D lowered cholesterol, fat, weight, and lipids (senior women) – RCT Feb 2018
- Overweight senior women with low vitamin D were 12X more likely to be weak – Feb 2018
- Seniors gained 0.3 kg of muscle in 6 weeks with 800 IU and Leucine protein – Aug 2017
- Resistance exercise combined with Vitamin D is great for seniors – meta-analysis July 2017
- Fast twitch muscles increased by Vitamin D in athletes and seniors (reduce falling) – Oct 2016
- Sarcopenia: Nutrition and physical activity – systematic review – Jan 2017
- More fast twitch muscles (IIA) are associated with higher levels of Vitamin D – Feb 2017
- Muscle strength of senior women increased 25 percent with vitamin D, decreased 6 percent with placebo – Oct 2016
- Senior muscles increased somewhat with Omega-3 – RCT July 2015
- Improved muscle function in postmenopausal women with just 1,000 IU of vitamin D daily – RCT May 2015
- Vitamin D supplementation help muscles of seniors who are vitamin D deficient – meta-analysis July 2014
- Elderly lower limb muscle strength improved with Vitamin D supplementation - Meta-analysis Oct 2013
- Low Vitamin D breaks down muscle by interferring with protein - Editorial Nov 2013
- Physical performance of seniors increases with vitamin D up to 30 ng – Jan 2013
- Activity and being outdoors helps seniors – GPS and Vitamin D Dec 2012
- Type 2 muscles, not all muscles, get benefit from Vitamin D - Dec 2012
- Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies
- Senior women more physically able if vitamin D higher than 30 ng – Sept 2011
- Seniors with more than 20 ng of vitamin D were 14 percent stronger – May 2011
- Vitamin D2 intervention increased elderly muscle strength – Nov 2010
- Vitamin D improves muscle strength if deficient – meta-analysis - Oct 2010
This study was reviewed in New York Times Feb 2018
Lift Weights, Eat More Protein, Especially if You’re Over 40
Download the PDF from VitaminDWiki
Strength increase with protein
There is a limit as to how much protein will help
Objective: We performed a systematic review, meta-analysis and meta-regression to determine if dietary protein supplementation augments resistance exercise training (RET)-induced gains in muscle mass and strength.
Data sources: A systematic search of Medline, Embase, CINAHL and SportDiscus.
Eligibility criteria: Only randomised controlled trials with RET ≥6 weeks in duration and dietary protein supplementation.
Design: Random-effects meta-analyses and meta-regressions with four a priori determined covariates. Two-phase break point analysis was used to determine the relationship between total protein intake and changes in fat-free mass (FFM).
Results
Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength—one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size—muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (−0.01 kg (−0.02,–0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.
Summary/conclusion
Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
138+ VitaminDWiki pages with MUSCLE, etc in the title
This list is automatically updated