Effekt av proteintillskott på muskeltillväxt och styrka

[King Grub]

Background:

Protein ingestion after a single bout of resistance-type exercise stimulates net muscle protein accretion during acute postexercise recovery. Consequently, it is generally accepted that protein supplementation is required to maximize the adaptive response of the skeletal muscle to prolonged resistance-type exercise training. However, there is much discrepancy in the literature regarding the proposed benefits of protein supplementation during prolonged resistance-type exercise training in younger and older populations.

Objective:

The objective of the study was to define the efficacy of protein supplementation to augment the adaptive response of the skeletal muscle to prolonged resistance-type exercise training in younger and older populations.

Design:

A systematic review of interventional evidence was performed through the use of a random-effects meta-analysis model. Data from the outcome variables fat-free mass (FFM), fat mass, type I and II muscle fiber cross-sectional area, and 1 repetition maximum (1-RM) leg press strength were collected from randomized controlled trials (RCTs) investigating the effect of dietary protein supplementation during prolonged (>6 wk) resistance-type exercise training.

Results:

Data were included from 22 RCTs that included 680 subjects. Protein supplementation showed a positive effect for FFM (weighted mean difference: 0.69 kg; 95% CI: 0.47, 0.91 kg; P < 0.00001) and 1-RM leg press strength (weighted mean difference: 13.5 kg; 95% CI: 6.4, 20.7 kg; P < 0.005) compared with a placebo after prolonged resistance-type exercise training in younger and older subjects.

Conclusion:

Protein supplementation increases muscle mass and strength gains during prolonged resistance-type exercise training in both younger and older subjects.

Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr November 7, 2012.

http://ajcn.nutrition.org/content/ea....full.pdf+html

[maqan]

Ganska betydliga skillnader överlag, större än vad jag hade förväntat mig.

[King Grub]

Det blir givetvis samma skillnad med tillägg av protein från vanlig mat.

[Eddie Vedder]

Ursprungligen postat av King Grub

Det blir givetvis samma skillnad med tillägg av protein från vanlig mat.

Ja jäklar, nu tog jag en titt på inklusionskriterierna. De tog ju med studier med högre proteinintag också! Jag undrade förvisso redan när jag läste abstraktet hur de kunde hitta 22 RCT med proteinpulvertillskott och kontrollerade isonitrogena koster vilket jag tog för givet att de bara skulle inkludera. Men nu fick jag svaret, de gjorde inte så.

All included research articles contained a resistance-type
exercise training intervention (.6 wk) with at least one subject
group receiving a protein supplement or a modified higher
protein diet. Additionally, each research study needed to include
a placebo group that received a nonprotein supplement, lower
protein diet, and/or exercise training without any nutritional cointervention.

[maqan]

Trodde också först att samtliga studier var på tränande individer som mötte sitt proteinbehov, därför jag blev så förvånad över resultatet.