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Protein aids muscle gain – meta-analysis 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

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)

Items in both categories Seniors and Sports are listed here:

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).

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.

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.

Attached files

ID Name Comment Uploaded Size Downloads
11125 Muscle mass vs age.jpg admin 01 Jan, 2019 11:48 20.08 Kb 826
11124 Muscle mass vs protein.jpg admin 01 Jan, 2019 11:47 20.45 Kb 436
11123 Strength.jpg admin 01 Jan, 2019 11:47 79.59 Kb 451
11122 mubjsports-2017-097608.pdf admin 01 Jan, 2019 11:41 1.52 Mb 419