Protein powders (also known as protein shakes) are usually accepted to assist with building muscle. A new survey distributed in The English Diary of Sports Medication took a gander at whether protein supplementation prompted improvement in bulk and strength.
Specialists found that protein supplementation decidedly affected strength, muscle size and without fat mass (otherwise known as lean weight). Improvement in strength was estimated utilizing 1-rep max strength. The gathering that got protein supplementation had an extra advantage of 9% (2.49kg) in their 1 Rep Max when contrasted with the people who didn't consume a protein supplement. Likewise, the protein bunch had a 1.4kg increase in fat free mass contrasted with the benchmark group which had a 1.1kg increment.
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Specialists found that protein supplementation decidedly affected strength, muscle size and without fat mass (otherwise known as lean weight). Improvement in strength was estimated utilizing 1-rep max strength. The gathering that got protein supplementation had an extra advantage of 9% (2.49kg) in their 1 Rep Max when contrasted with the people who didn't consume a protein supplement. Likewise, the protein bunch had a 1.4kg increase in fat free mass contrasted with the benchmark group which had a 1.1kg increment.
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00:00Whether you're a guy or a girl, you've probably been told that you need protein to get the most out of a workout.
00:06And you're definitely not the only one at the gym using a protein supplement.
00:10In 2017, 9.4 billion dollars was spent on whey protein globally.
00:15So is protein powder actually helping you build muscle?
00:18Or are you turning your money into dust?
00:20Let's talk about how your body uses protein to build muscle
00:24and whether protein shakes are helping you get the best out of resistance training.
00:27Welcome to Doc Unlocked, where we help you make better decisions about your health.
00:31So how exactly does your body build muscle?
00:33When it comes to increasing the size of any organ, the body only has two options.
00:38You can either increase the number of cells called hyperplasia
00:43or you can make each cell bigger called hypertrophy.
00:46When it comes to building up new muscle, your body can't build new muscle cells.
00:51So your body relies on muscle hypertrophy.
00:54So how does muscle hypertrophy work?
00:57If you look at a muscle cell under a microscope,
01:00what you will see are long tubes of fibers running along the length of the cells.
01:04These are called myofibrils and are full of protein-based fibers.
01:09When a muscle cell builds more of these protein fibers, it gets bigger and stronger.
01:14To achieve muscle hypertrophy, there's a simple rule.
01:17Muscle protein synthesis needs to outweigh muscle protein breakdown.
01:23And to trigger muscle protein synthesis, you need two ingredients.
01:27Resistance training and protein from your diet.
01:30If your body doesn't get enough protein from your diet,
01:33then it can't trigger muscle protein synthesis effectively.
01:36And this is where the advice comes from to include protein in your diet,
01:39especially if you're doing a lot of resistance training.
01:41Most people living in high-income countries get enough protein from their diet
01:45for normal body function.
01:47But we know that protein needs are higher in those people
01:50who are deliberately trying to achieve muscle hypertrophy.
01:52But does adding protein powder to your diet
01:55help you get better results from resistance training?
01:57Well, there have been so many studies done on the topic.
02:00If only there was a meta-analysis that put all the results together
02:03so we can get the best answer possible.
02:06Aha! Found it!
02:07Published in 2017 in the British Journal of Sports Medicine,
02:11this is the largest review so far on whether protein supplementation
02:15leads to gains in muscle mass and strength.
02:18It combined the results of 49 randomized control trials.
02:22In these trials, almost 2,000 people were put on a resistance training program.
02:27In these people, the average protein intake even before supplementation
02:31was approximately 1.4 grams of protein per kilogram per day.
02:36And this is already above the recommended dietary allowance
02:40of 0.8 grams per kilogram per day.
02:42The experimental group received an additional protein supplement
02:46of 36 grams per day on average,
02:48with almost half of the trials using whey protein.
02:51The control group most commonly received a carbohydrate supplement
02:55to make sure that the total calories were the same as the experimental group.
02:58The average resistance program was 13 weeks long
03:01with training sessions three times per week.
03:04On average, each session had seven exercises,
03:07four sets per exercise and nine reps per set.
03:10And the results?
03:12Well, protein supplementation improved strength, muscle size and lean body mass.
03:17So you aren't wasting your money after all.
03:19Protein supplementation does lead to some benefit.
03:22But wait, there's a catch.
03:24First, there is a point where adding more protein doesn't lead to more benefit.
03:27The researchers found that the benefit of protein supplementation
03:31plateaued after a total daily intake of 1.6 grams of protein per kilo per day.
03:37For someone weighing 70 kilos, that would mean a total protein intake
03:42both from food and supplements of 112 grams per day.
03:45And the second thing, even though protein supplementation did have a benefit,
03:49it's not as impressive as you might think.
03:51When it came to improvement in strength, participants who didn't use a protein supplement
03:56increased their one rep max by an average of 27 kilos just through resistance training alone.
04:02Those who were given a protein supplement had an additional benefit of 2.49 kilos.
04:08In other words, protein supplementation contributed an additional benefit of only 9%.
04:13What does this mean?
04:15Well, the researchers tell the story best.
04:18The practice of resistance exercise training is a far more potent stimulus
04:23for increasing muscle strength than the addition of dietary protein supplementation.
04:27If you're a professional athlete where every last bit of strength counts,
04:31then yes, absolutely optimize your protein intake.
04:34For serious athletes, this study recommends supplementing protein intake
04:38to an upper limit of 2.2 grams per kilo per day
04:42to get the maximum possible benefit from protein supplementation.
04:46But if you're an average person like me just trying to stay fit,
04:49then protein shakes will help you a bit,
04:51but not as much as getting to the gym and actually doing the work.
04:54So the next time you see someone at the gym drinking some protein,
04:57the real question is,
04:58hey bro, do you even lift?
05:00In this video, I've only looked at the effect of protein supplementation on strength training.
05:05There are some other reasons why people use protein shakes.
05:07To boost protein intake without eating a lot more calories,
05:11to suppress appetite or to aid in recovery after cardio.
05:15If you're interested in these topics, drop a comment below.
05:17And if you're interested in getting specific advice
05:20about your particular situation and protein intake,
05:23then I would suggest seeing a sports dietitian.
05:25A common concern about a high protein diet
05:27is whether there are any negative effects on your health.
05:29For example, could a high protein diet lead to worse acne,
05:33hair loss or even cause kidney damage?
05:35In the next episode, I'm going to look at the science behind these questions.
05:39So make sure you're subscribed for that
05:41and the video will be up there to your right when it's released.
05:43Thanks for watching and I'll see you in the next one.