Protein supplements increase size, strength

MONDAY, NOVEMBER 07, 2005

No matter how hooked you are on protein shakes, it's always reassuring to know all those extra grams of protein are doing you some good.

Researchers at the Bispebjerg Hospital Sports Medicine Research Centre in Copenhagen decided to test whether supplementing with protein did in fact increase muscle size and improve strength.

The results of their study, published in the journal Metabolism earlier this year, showed that significant improvements were made after just 3 months of protein supplementation, while conversely carbohydrate supplementation provided no such benefit.

The research involved giving weight trainers either a protein or carbohydrate supplement over a 14 week trial period after which markers muscle size and performance were evaluated.

After 14 weeks of protein supplementation, participants showed a statistically significant increase of between 18 and 26 percent in leg muscle fibre cross-sectional area, and an increase in vertical jump height. After 14 weeks of carbohydrate supplementation (to the same caloric or energy value of the protein supplement) there were no changes above the baseline. The researchers concluded that "the present results may have relevance for individuals who are particularly interested in gaining muscle size."

For nutritionist Natasha Zamburro, the findings give further validation for protein nutrition but also reinforce the importance of timing.

"In the study, participants were given the supplements before and after training, as well as on non-training days. This accords with our guidelines and experience, and all those wishing to obtain quality results are well advised to ensure they use a protein supplement such as Perfect Protein, Weight Gainer, WPI or Perfect Soy Protein regularly."