Extra Protein = Only Marginal Extra-Gains, No Special Effect on Muscle Architecture | Plus: Blend Beats Whey, Again
No, the message of this article is not that protein shakes don't work. It is that your (hopefully) tasty 20g of serving of whey is not going to build slabs of extra muscle. You all know studies which show that protein supplementation during resistance exercise training enhances muscle hypertrophy. As a SuppVersity reader, you will yet also be aware of the numerous studies which indicate that extra-protein (before or after workouts) can be wasted if the baseline protein intake of the subjects amounts to 1.2-1.5g/kg protein, already (cf Table 1 ). For some of you, this is yet probably not the only surprise this article holds. The large-scale clinical trial by Reidy, et al. did after all also confirm that protein blends may yield slightly better results than everyone's beloved whey protein. High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! Native Wh...
