Protein supplementation during strength training significantly increases muscle strength and size
Are you eating enough daily protein? In a recent systemic review paper published in the British Journal of Sports Medicine researchers looked into 49 studies involving 1863 participants who participated in strength training and investigated their dietary protein intake. They concluded:
“Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance training [strength training] in healthy adults.”
What is the optimal daily protein intake for someone who does strength training and wants to maximize muscle strength and size? It appears to be around 1.5 grams of protein per kilogram of body weight. Eating more than 1.6 grams of protein per kilogram of body weight did not demonstrate any additional benefits.
“Our data show dietary protein supplementation is both sufficient and necessary to optimize resistance adaptations in muscle mass and strength.”
For example, the ideal daily protein intake for someone weighing 70 kg would be about 105 grams. Assuming three meals per day, this translates into 35 grams of protein per meal. A chicken breast weighing 100 grams has about 31 grams of protein, so optimally each meal should include protein equivalent to one 100 g chicken breast.
We also know that muscle protein synthesis is increased for 36 hours after your strength training session. Eating more protein during this time frame will help maximize exercise results in terms of muscle strength and size.
Supplementing your dietary sources of protein with a high quality whey protein is a quick, easy way to ensure you are getting enough. We have sourced an excellent New Zealand whey isolate, and it tastes delicious – it comes in chocolate, vanilla and an unflavoured option. The recommended approach is to drink a serving one hour before your workout and another within 30 minutes of completing your workout.
The New Element Training Team
NET New Zealand Whey Protein Isolate, $60 for 2 lb container