Dietary protein to maximize resistance training: a

[Anders The Peak]

Abstract
An appreciable volume of human clinical data supports increased dietary protein for greater gains fromresistance training, but not all findings are in agreement. We recently proposed “protein spread theory” and “protein change theory” in an effort to explain discrepancies in the response to increased dietary protein in weight management interventions. The present review aimed to extend “protein spread theory” and “protein change theory” to studies examining the effects of protein on resistance training induced muscle and strength gains. Protein spread theory proposed that there must have been a sufficient spread or % difference in g/kg/day protein intake between groups during a protein intervention to see muscle and strength differences. Protein change theory postulated that for the higher protein group, there must be a sufficient change from baseline g/kg/day protein intake to during study g/kg/day protein intake to see muscle and strength benefits. Seventeen studies met inclusion criteria. In studies where a higher protein intervention was deemed successful there was, on average, a 66.1% g/kg/day between group intake spread versus a 10.2% g/kg/day spread in studies where a higher protein diet was no more effective than control. The average change in habitual protein intake in studies showing higher protein to be more effective than control was +59.5% compared to +6.5% when additional protein was no more effective than control. The magnitudes of difference between the mean spreads and changes of the present review are similar to our previous review on these theories in a weight management context. Providing sufficient deviation from habitual intake appears to be an important factor in determining the success of additional protein in enhancing muscle and strength gains from resistance training. An increase in dietary protein favorably effects muscle and strength during resistance training.

Intressanta iaktagelser. Vet inte om den har varit upp tidigare...

Länk till fulltext (http://www.jissn.com/content/pdf/1550-2783-9-42.pdf)

[Anders The Peak]

That protein at current recommendations for strength/power was less beneficial that even more protein is perhaps explained as protein recommendations are largely based on nitrogen balance studies, which fail to address a level of protein to optimize body composition per protein habituation theory, increasing a typical American intake of ~1 g/kg/day to strength/power athlete recommendations of 1.4-1.8 g/kg/day provides sufficient deviation from habitual intake. Meanwhile, resistance training participants from this review were shown to consume 1.31 g/kg protein habitually. Thus, achieving this same deviation of 40-80% from habitual protein intake would dictate protein intakes of 1.83-2.36 g/kg, which are greater than current strength/power recommendations.

Det här är en intressant artikel eftersom den jämför de studier som gjorts på proteinbehov/intag. De gör mycket intressanta iaktagelser i studiernas utformning/upplägg som tidigare bara accepterats som sanningar.

Intaget av protein för att maximera muskeltillväxt och återhämtning ligger högre jämfört med de resultat som tidigare presenterats dvs 1.2-1.8 gr/kg och höjs i och med att artikelns resultat till 1.83-2.36 g/kg,

[tjing]

Gött mos Anders The Peak, ska läsas imorgon.

Om jag inte redan sett den vill säga. Jag minns inte.