Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis

Cermak, Naomi M.; Peter, Timo; Groot, Lisette C. P. G. M. de; Saris, Wim H. M.; Loon, Luc J. C. van

doi:10.3945/ajcn.112.037556

Cited by 660 publications

(695 citation statements)

References 57 publications

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“…Resistance exercise builds muscle mass by increasing the remodelling of muscle proteins and by sensitising the skeletal muscle protein synthesis machinery to subsequent meals [83]. As with endurance exercise, nutrition can play a critical role in augmenting the adaptive stimulus that comes from resistance exercise [84]. Whilst endurance exercise adaptations are believed to be driven primarily by transcriptional responses [2,8], the muscle growth adaptation to resistance exercise is driven primarily by changes in translation, in particular by increases in mRNA activity (protein produced per unit of mRNA) [85][86][87].…”

Section: The Molecular Regulation Of Resistance Training Adaptation mentioning

confidence: 99%

“…We have known for several decades that consuming essential amino acids in close proximity to resistance exercise can enhance the protein synthetic response in the skeletal muscle [104] and we now know that ~20g of high quality protein in the fasted [105] or fed [106] state is sufficient to saturate the protein synthetic response following resistance exercise in young men. Furthermore supplementation of protein during a program of resistance training is well proven to enhance lean mass/muscle gains [84].…”

Section: The Molecular Regulation Of Resistance Training Adaptation mentioning

confidence: 99%

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New strategies in sport nutrition to increase exercise performance

Hamilton

Philp

et al. 2016

Free Radical Biology and Medicine

160

110

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Despite over 50 years of research, the field of sports nutrition continues to grow at a rapid rate. Whilst the traditional research focus was one that centred on strategies to maximize competition performance, emerging data in the last decade has demonstrated how both macronutrient and micronutrient availability can play a prominent role in regulating those cell signalling pathways that modulate skeletal muscle adaptations to endurance and resistance training. Nonetheless, in the context of exercise performance, it is clear that carbohydrate (but not fat) still remains king and that carefully chosen ergogenic aids (e.g. caffeine, creatine, sodium bicarbonate, beta-alanine, nitrates) can all promote performance in the correct exercise setting. In relation to exercise training, however, it is now thought that strategic periods of reduced carbohydrate and elevated dietary protein intake may enhance training adaptations whereas high carbohydrate availability and antioxidant supplementation may actually attenuate training adaptation. Emerging evidence also suggests that vitamin D may play a regulatory role in muscle regeneration and subsequent hypertrophy following damaging forms of exercise. Finally, novel compounds (albeit largely examined in rodent models) such as epicatechins, nicotinamide riboside, resveratrol, β-hydroxy β-methylbutyrate, phosphatidic acid and ursolic acid may also promote or attenuate skeletal muscle adaptations to endurance and strength training. When taken together, it is clear that sports nutrition is very much at the heart of the Olympic motto, Citius, Altius, Fortius (faster, higher, stronger).

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Section: The Molecular Regulation Of Resistance Training Adaptation mentioning

confidence: 99%

Section: The Molecular Regulation Of Resistance Training Adaptation mentioning

confidence: 99%

New strategies in sport nutrition to increase exercise performance

Hamilton

Philp

et al. 2016

Free Radical Biology and Medicine

160

110

View full text Add to dashboard Cite

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“…In comparison to other protein sources, whey protein has greater bioavailability and solubility along with a higher concentration of branched-chain amino acid (BCAA), specifically leucine [2,1,3]. Findings from two previous meta-analyses of randomized controlled trials (RCTs) support the positive effect of high quality protein supplementation, including whey, to maximize the increase in muscle mass [4,5] and strength [4] when combined with prolonged (≥4 weeks) resistance training interventions.…”

Section: Introductionmentioning

confidence: 99%

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Naclerio

Larumbe-Zabala

2015

Sports Med

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Background: Even though the positive effects of whey protein-containing supplements for optimizing the anabolic responses and adaptations process in resistance-trained individuals have been supported by several investigations, their use continues to be controversial. Additionally, the administration of different multi-ingredient (MTN) formulations where whey proteins are combined with carbohydrates, other protein sources, creatine and amino acids or derivatives, have been extensively proposed as an effective strategy to maximize strength and muscle mass gains in athletes.Objective: We aimed to systematically summarize and quantify whether whey proteincontaining supplements, administered alone or as a part of a multi-ingredient, could improve the effects of resistance training on fat free mass or lean body mass, and strength in resistance trained individuals when compared to other iso-energetic supplements containing carbohydrates or other sources of proteins.Design: A structured literature search was conducted on PubMed, Science Direct, Web of Science, Cochrane Libraries, U.S. National Institutes of Health clinicaltrials.gov, SPORTDiscus and Google Scholar databases. Main inclusion criteria comprised randomized controlled trial (RCT) study design, adults (18 years and over), resistance trained individuals, interventions (a resistance training program for a period of 6 weeks or longer, combined with whey protein supplementation administered alone or as a part of a multi-ingredient), and a calorie equivalent contrast supplement from carbohydrates or other non-whey protein sources. Continuous data on fat-free mass and lean body mass, and maximal strength were pooled using a random-effects model.Results: Data from 9 RCTs were included, involving 11 treatments and 192 participants. LimitationsStudies involving interventions of more than 6 weeks on resistance training individuals are scarce and account for small number of participants. Furthermore, no studies with intervention longer than 12 weeks have been found. The variation regarding the supplementation protocol, namely the different doses criteria or timing of ingestion also add some concerns to the studies comparison. ConclusionsWhey protein alone or as a part of a multi-ingredient appears to maximize lean body mass or fat free mass gain, as well as upper and lower body strength improvement with respect The final publication is available at Springer via http://dx.doi.org/10.1007/s40279-015-0403-y 4 to the ingestion of an iso-energetic equivalent carbohydrate or non-whey protein supplement in resistance training individuals. This enhancement effect seems to be more evident when whey proteins are consumed within a multi-ingredient containing creatine. Key Points1. Resistance training combined with supplements containing whey protein in trained individuals is associated with extra increases in fat-free mass or lean body mass and upper and lower body maximal strength when compared with contrast groups consuming the same amount of energy from carbohydrate or...

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“…Protein supplementation had a similar effect in both younger and older participants (>50 years) and also increased the gain in type II muscle fibre cross-sectional area overall, but in further analysis this was not apparent in older subjects (154) .…”

Section: Interventions With Protein and Amino Acidsmentioning

confidence: 72%

“…Supplementation studies with protein have not always enhanced the effects of resistance training (152,153) . In a recent meta-analysis of twenty-two randomised controlled trials of protein supplementation studies (in the form of protein, whey, casein and mixed essential or individual amino acids) accompanied by resistance exercise interventions, protein supplementation had an overall positive effect on FFM and leg strength (154) .…”

Section: Interventions With Protein and Amino Acidsmentioning

confidence: 99%

Nutritional influences on age-related skeletal muscle loss

2013

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Age-related muscle loss impacts on whole-body metabolism and leads to frailty and sarcopenia, which are risk factors for fractures and mortality. Although nutrients are integral to muscle metabolism the relationship between nutrition and muscle loss has only been extensively investigated for protein and amino acids. The objective of the present paper is to describe other aspects of nutrition and their association with skeletal muscle mass. Mechanisms for muscle loss relate to imbalance in protein turnover with a number of anabolic pathways of which the mechanistic TOR pathway and the IGF-1-Akt-FoxO pathways are the most characterised.

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Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis

Abstract: Protein supplementation increases muscle mass and strength gains during prolonged resistance-type exercise training in both younger and older subjects.

Cited by 660 publications

References 57 publications

New strategies in sport nutrition to increase exercise performance

New strategies in sport nutrition to increase exercise performance

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

Nutritional influences on age-related skeletal muscle loss

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