Subjects (all older adults) across 17 studies had
significantly more lean mass and leg strength compared to subjects who did resistance training alone.
Subjects across 17 studies who supplemented with protein had
significantly more lean mass and leg strength compared to subjects who did resistance training alone.
Not exact matches
Changes in body composition were
more robust:
significantly reduced body fat and increased
lean body
mass after 30 days of ketogenic dieting (with their normal exercise routine).
In one study, participants taking a specialised whey formula (Prolibra) preserved a higher percentage of
lean muscle
mass and lost
significantly more body fat compared with the control group3.
The women who still had normal menstrual cycles had slightly
more body fat (15.5 %), the same amount of
lean mass, but ate almost 500
more calories a day, and
significantly more protein (55 vs 78 grams per day).
«A recent 12 - week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free
mass, and had clear indications of muscle loss - while their counterparts (those who consumed a post workout recovery meal)
significantly lost
more fat, increased
lean muscle, improved their metabolism, and increased dynamic strength.»
According to this study, which, lasted for 12 weeks, subjects supplementing with HMB gained triple the amount of
lean mass as those taking a placebo... lost over twice as much body fat... gained far
more strength... and were
significantly less sore from their workouts.
After 12 weeks, the two groups had lost approximately the same amount of weight, but the protein shake group had dropped
significantly more body fat and retained
more lean muscle
mass.