Lean Muscle Mass by Protein Supplementation

One of the most common supplements used today, Protein, is a compound composed of long chains of amino acids that are essential in the structure of body tissues such as muscles and hair. Protein is available in many different forms such as whey, soy, animal, or egg. From post-workout supplementation to high protein diets, protein can have a significant effect on the skeletal muscle system.

Resistance training can be more beneficial when protein supplementation is followed afterwards. In a 2005 study, it was found that after a 14 week protein vs carbohydrate supplementation period, combined with resistance training, resulted in increased muscle mass in the subjects using protein supplementation.1  In another study, conducted in 2012, findings suggest that protein increases lean body mass more in conjunction with resistance training than resistance training without protein supplementation. It was also found that protein supplementation is required to increase muscle mass, especially in elderly people.3 Likewise, a third study from 2006 found that protein supplementation with as little as 6 weeks of resistance training had beneficial effects on lean tissue mass and strength over resistance training or isocaloric placebo alone.2

In result, it is obvious the beneficial effects that protein supplementation combined with resistance training has on the muscles versus resistance training alone. From young adults to elderly, protein is a must to see muscular benefits. If increasing lean muscle mass or improving strength is a goal, a high protein diet with protein supplementation post-workout could be a very gainful aid.

1Andersen, L. L., Tufekovic, G., Zebis, M. K., Crameri, R. M., Verlaan, G., Kjaer, M., . . . Aagaard, P. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54(2), 151-156. doi:http://dx.doi.org/10.1016/j.metabol.2004.07.012

2Candow, D. G., Burke, N. C., Smith-Palmer, T., & Burke, D. G. (2006). Effect of whey and soy protein supplementation combined with resistance training in young adults. International Journal of Sport Nutrition & Exercise Metabolism., 16(3), 233-244. Retrieved from http://search.proquest.com/docview/47201968?accountid=7078

3Tieland, M., Dirks, M., Zwaluw, N., Verdijk, L., Rest, O., Groot, L., & Loon, L. (2012). Protein Supplementation Increases Muscle Mass Gain During Prolonged Resistance-Type Exercise Training in Frail Elderly People: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of the American Medical Directors Association, 713-719.