A protein supplement may be a
dietary supplement
A dietary supplement is a manufactured product intended to supplement one's diet by taking a pill, capsule, tablet, powder, or liquid. A supplement can provide nutrients either extracted from food sources or that are synthetic in order ...
or a
bodybuilding supplement, and may take the form of a
protein bar.
Effects
Muscle building as GURJAR
In untrained individuals, changes in
lean body mass and
muscle strength during the initial weeks of
strength training are not influenced by protein supplementation.
Protein supplementation promotes greater gains in lean body mass and muscle strength for both trained and untrained individuals as the intensity, frequency, and duration of strength training increases.
Protein supplementation increases
muscle strength and
size during prolonged strength training in healthy adults.
Increasing age reduces this effect; training experience increases this effect.
Protein intakes at amounts greater than about 1.6 g/kg/day do not further contribute to gains in
fat free mass
In physical fitness, body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Because muscular Tissue (biology), tissue takes up less space in the body than fat tissue, body composition, as well as wei ...
.
The timing of administering the protein intake in reference to the training session has not been shown to change its outcomes, despite the widely held belief that pre- or post-workout supplementation is particularly effective.
Overweight
Whey protein supplementation seems to improve
body weight
Human body weight is a person's mass or weight.
Strictly speaking, body weight is the measurement of weight without items located on the person. Practically though, body weight may be measured with clothes on, but without shoes or heavy accessor ...
, total
fat mass, and some
cardiovascular disease
Cardiovascular disease (CVD) is a class of diseases that involve the heart or blood vessels. CVD includes coronary artery diseases (CAD) such as angina and myocardial infarction (commonly known as a heart attack). Other CVDs include stroke, h ...
risk factors in
overweight
Being overweight or fat is having more body fat than is optimally healthy. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary.
, excess weight reached epidemic proportions globally, with mo ...
and
obese patients.
See also
*
Protein
References
Dietary supplements
Muscular system
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