Nutritional Advice El Mondo
Objectives:
Does protein supplementation yield beneficial effects on body composition and muscle function (strength and synthesis) in healthy adults, with an emphasis on the timing of protein intake?
Study design:
This review article included 65 RCTs with 2,907 participants (1,514 men and 1,380 women, 13 unknown sex). 26, 8 and 24 studies were used for meta-analysis on lean body mass, handgrip strength and leg press strength, respectively.
Results and conclusions:
The investigators found protein supplementation was effective in improving lean body mass (LBM) in adults [MD = 0.62 kg, 95% CI = 0.36 to 0.88] and older adults [MD = 0.46 kg, 95% CI = 0.23 to 0.70].
Sensitivity analyses removing studies without exercise training had no impact on the outcome.
The investigators found no association between protein supplementation and handgrip strength [older adults: MD = 0.26 kg, 95% CI = -0.51 to 1.04] and leg press strength [adults: MD = 5.80 kg, 95% CI = -0.33 to 11.93 and older adults: MD = 1.97 kg, 95% CI = -2.78 to 6.72].
Sensitivity analyses removing studies without exercise training had no impact on the outcome.
The investigators found data regarding muscle synthesis were scarce and inconclusive.
The investigators found subgroup analyses showed no beneficial effect of a specific timing of protein intake on lean body mass, handgrip strength and leg press strength.
The investigators concluded there is a positive impact of protein supplementation on lean body mass of healthy adults and older adults, independently of intake timing.
Original title:
The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials by Wirth J, Hillesheim E and Brennan L.
Link:
https://www.ncbi.nlm.nih.gov/pubmed/32232404
Additional information of El Mondo:
Find more information/studies on protein and sport nutrition right here.
The more lean body mass a person has, the higher their resting metabolic rate. Resting metabolic rate is the total number of calories burned when your body is completely at rest. Resting metabolic rate supports breathing, circulating blood, organ functions and basic neurological functions.