A reassuring little ‘Supdate’ for you…
A recent study published in the Journal of the International Society of Sports Nutrition in September 2012, found that increased protein intakes from powder based protein supplements including whey, casein, soya or egg resulted in an increased response to resistance/weight training.
The common recommendation to the general public regarding protein requirements usually ranges from 1-2g protein/kg of bodyweight; however, regular gym goers, athletes and sports professionals and enthusiasts have long argued that this just isn’t enough. Research on whether protein intakes greater than 1-2g/ kg of bodyweight is actually necessary for resistance trained athletes have been ambiguous and a little risqué, this is because people don’t want to stick their neck out and declare this categorically.
2 months ago, Bosse and Dixon have come out and declared that resistance trained people (performing approx 4-5 intense training sessions/week) actually need between 2-3.5g protein/ kg bodyweight in order to maximise their lean mass gains.
They concisely state the following:
“An increase in dietary protein favourably effects muscle and strength during resistance training”
Nothing new there then hey, but good to know that protein is standing the test of time, and that it’s doing what it’s designed to do…build!
Bosse, J, D, & Dixon, B, M. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition. 9: 42.