Protein Supplements May Have Limited Benefits

Protein preparations are a popular choice to meet the protein needs, especially if it is difficult to get enough in your usual routine. Some examinations indicate that the protein supplement improve endurance performance, strip muscle mass and improve recovery. However, further studies are required to understand the best types of protein, timing and distribution for endurance athletes.

In order to close the knowledge gap, the researchers wanted to initiate deep immersion in existing research to understand how the combination of endurance training with protein preparations affects the body and performance.

By analyzing data from several high -quality studies, you evaluated how this combination on body composition, fitness improvements (such as aerobic and anaerobic capacity) and performance measures such as time study results and how long athletes can have an effect before exhaustion, and the results were published. Limits in nutrition.

How was this study carried out?

In order to carry out this study, the researchers carried out a systematic review and meta -analysis and carried out a comprehensive search for scientific databases. They focused on high -quality research examined by experts, in particular randomized controlled studies in order to evaluate the effects of protein supplement during endurance training. In order to ensure accuracy, researchers excluded studies on isolated amino acids, very short interventions or non -human research. After collecting all studies, they carefully checked two researchers to ensure that they met the criteria and solved all differences of opinion with a third researcher.

This assessment included 23 high-quality studies that were all randomized controlled studies, with a crossover study being. Of these, 65% were twice blind, while the rest of the fault was or did not report any blinders. Most studies included participants aged 18 to 63, with only two studies on people aged 60 to 65. The participants were classified as trained or untrained due to their physical activity, and the training programs ranged from only endurance to combined endurance and resistance training, which lasted between six and 26 weeks.

The studies used different types of protein preparations, including whey, soy, milk, casein, collagen peptides, amino acids and beef protein.

What did the study find?

This meta -analysis showed that the protein supplement had no significant influence on body weight or body fat, but showed a small potential benefit for increasing the lean body mass. The protein supplement also did not significantly improve the aerobic capacity (VO2Max) or the anaerobic capacity (top performance).

With regard to the performance, however, the protein supplement significantly improved the time until exhaustion (TTE), which means that the participants could train with tiredness longer. Other performance measures such as time study results and sprint speed showed no significant improvements. Subgroup and regression analyzes examined factors such as age, protein intake and intervention period, but found no significant effects on results such as VO2Max.

When considering these results, it is important to understand some restrictions in this study. First, while the researchers were only assessed and published by experts to ensure quality, this approach could possibly still introduce some distortions, since unpublished studies were not taken into account. Second, most studies did not report how many protein participants have already eaten in their typical diets. This made it difficult to determine whether additional protein from nutritional supplements clear advantages for those who completed endurance training. Finally, the studies varied in how to complement doses of protein, which restricted the researcher’s ability to completely assess the amount of protein used that could influence the results.

How does that apply to real life?

For endurance athletes and fitness enthusiasts, this research shows that although they cannot drastically change body weight or fat composition, they can contribute drastically, but can help improve the lean muscle mass and to extend the time that they can train before the fatigue facilities. If you train for a marathon, you can add the cycle event and longer endurance activity.

However, the study also shows that depending on the factors such as your training level, the type of protein you use, and the protein you use, which you already receive from your regular diet, can vary.

The results also emphasize how important it is to adapt your diet to your specific needs. For example, inexperienced people could record more noticeable improvements in aerobic capacity (VO2MAX) with protein supplement compared to trained athletes. This indicates that beginners may benefit more from benefiting their routine when building their endurance base. However, since research has not set the best types of protein or doses, it is a good idea to advise yourself with a nutritionist or a medical specialist to create a plan that is best suited for you.

Our expert

A new review and meta -analysis released in Limits in nutrition Offers insights into the addition to protein supplementation for you. The data indicate that protein preparations do not drastically change the body weight or level of fat, but can help build up lean muscles and increase endurance by walking through longer workouts before they meet fatigue. Regardless of whether you are preparing for a marathon, a bike race or just try to improve your endurance game, adding protein by supplementing to your diet could be the key to better recovery and more effective training sessions. This means that the advantages can, depending on the fitness level, the type of protein you choose and how much protein you get from your meals.

Since research has not set the “perfect” type or the amount of protein, it can help you create a plan that matches your goals.