Protein supplementation for endurance athletes: new meta-analysis 🚴♂️
It may make you a better endurance athlete.
Effects of protein supplementation on body composition, physiological adaptations, and performance during endurance training: a systematic review and meta-analysis
Study Details
This new meta-analysis compiled data from 23 trials (1146 participants) to establish the long term effects of endurance training + protein supplementation on…
🩻 Body composition
🫀 Physiological adaptations
⏱️ Performance
Here are the key findings ⬇️
Key Findings
Protein supplementation alongside endurance training leads to significantly improved time-to-exhaustion ⏰
Plus a small nonsignificant increase in lean body mass 💪
Impact on VO2max was nonsignificant…
…although untrained individuals may experience greater improvements vs trained individuals 📈
Protein supplementation did not lead to significant changes in…
❌ Aerobic capacity
❌ Anaerobic capacity
❌ Body weight
❌ Body fat
Conclusion
Protein supplementation can enhance time-to-exhaustion when consumed alongside endurance training 🫁
Plus it may have minor benefits to lean body mass 💪
It can also form part of an effective recovery (glycogen replenishment) routine post-exercise so should be considered by endurance athletes ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40851900/
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