Protein Supplements Linked to Increased Muscle Strength

A recent study suggests that protein supplements may increase muscle mass by an average of 1.5 lbs. and increase leg press strength by 30 lbs. in younger and older populations.

Younger participants also saw an increase of 45% in muscle fibers type I, which are suited for endurance and slow to fatigue. Additionally, they saw a 54% in muscle fibers type II, which are efficient for short bursts speed and power.

This analysis looked at 22 clinical trials with a total of 680 participants. All of the trials looked at the effect of protein supplementation during prolonged resistance-type exercise training. Most of the trials used whey or milk protein and the average protein dosage was 1.5 oz. daily.

The study was conducted by researchers at Maastricht University in the Netherlands and was published in the December 2012 issue of the American Journal of Clinical Nutrition.

Whey protein is one of the two proteins found in milk, but it is only about 1% of the composition of milk. It is obtained as a byproduct of cheese production and can be purchased in powder form. Additionally, the liquid on top of yogurt is whey and it can also be found in ricotta cheese, which is one of the only cheeses that does not have the whey removed.