Research shows that supplementation with whey
protein during resistance training increases lean tissue mass faster compared with resistance training alone.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that those who supplemented with whey
protein during resistance training had an almost 5 - percent (or 5.5 - pound) greater increase in lean tissue mass compared to those who didn't supplement.
Not exact matches
While
resistance training doesn't necessarily increase
protein oxidation
during the workout, it certainly has an effect once we are at rest as muscles are built up into larger, stronger versions.
One study found that the combined intake of
protein and dietary fat, along with
resistance training, greatly increases testosterone and DHT levels
during resting or post exercise.
The main researchers, Snijders, Res, Smeets and Van Vliet recruited 44 young men and assigned them to two groups — one received 27.5 grams of
protein (casein hydrolysate) every night before sleep
during a 12 week period which included regular
resistance training, and the second one received placebo while following the same exercise program.
A Systematic Review of Dietary
Protein During Caloric Restriction in
Resistance Trained Lean Athletes: A Case for Higher Intakes.
During resistance training and for the very old, a
protein intake of up to 1.6 g / kg was necessary for muscle maintenance.
Effects of leucine and whey
protein supplementation
during eight weeks of unilateral
resistance training.
In a study of elderly individuals who were already eating adequate
protein, there was no difference in muscle growth between whey and carbohydrate,
during 12 weeks of
resistance training (29).
Protein supplementation increases muscle mass gain
during prolonged
resistance - type exercise
training in frail elderly people: a randomized, double - blind, placebo - controlledtrial
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that «whey
protein supplementation
during resistance training offers some benefit compared to
resistance training alone.»
For people
training for more than an hour, such as a marathon or
resistance training for several hours, you probably do need to ingest some carbohydrates
during the session to maintain your performance (adding
protein is also very beneficial too as researchers have shown that carbs +
protein can benefit exercise performance even more than carbs alone (Valentine RJ et al, 2008)-RRB-.
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Conclusions of several systematic reviews of studies about the effect of
protein supplements
during resistance training are mixed: from no effect on endurance performance [112] or muscle function after exercise [75] to possible positive effect on muscle mass and strength, aerobic and anaerobic power in both younger and older individuals [76,107].
Objective: Here we assessed the impact of dietary
protein supplementation before sleep on muscle mass and strength gains
during resistance - type exercise
training.
Muscle fiber size before and after 12 wk of
resistance - type exercise
training (A, B) and changes
during 12 wk (C, D) in healthy young men who did or did not receive
protein supplementation.
However, the recently published systematic review by Helms et al. [33] on
protein intakes in
resistance -
trained, lean athletes
during caloric restriction suggests a range of 2.3 - 3.1 g / kg of LBM, which may be more appropriate for bodybuilding.
However, studies investigating the impact of
protein supplementation on muscle mass and strength gains
during more prolonged
resistance - type exercise
training tend to report discrepant findings.
In the present study, we investigated the impact of daily
protein supplementation, provided before sleep, on muscle mass and strength gains
during 12 wk of
resistance - type exercise
training.
We conclude that
protein ingestion before sleep represents an effective dietary strategy to augment skeletal muscle mass and strength gains
during prolonged
resistance - type exercise
training in healthy, young men.
The effects of
protein and amino acid supplementation on performance and
training adaptations
during ten weeks of
resistance training
Although some studies report greater gains in muscle mass, muscle fiber size, and / or muscle strength after dietary
protein supplementation
during prolonged
resistance - type exercise
training (8 — 16), others have failed to confirm such findings (17 — 24).
Total 1RM (sum of all 1RM tests) strength before and after 12 wk of
resistance - type exercise
training (A) and changes
during 12 wk (B) in healthy young men who did or did not receive
protein supplementation.
We hypothesized that dietary
protein supplementation provided before sleep will further augment the gains in muscle mass, strength, and muscle fiber size
during more prolonged
resistance - type exercise
training in healthy young men.
Time - divided ingestion pattern of casein - based
protein supplement stimulates an increase in fat - free body mass
during resistance training in young untrained men.