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Cited by 202Muscle metabolism and nutritionSports Performance and TrainingNutrition and Health in Aging

The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review

Pasiakos, Stefan M., McLellan, Tom M., Lieberman, Harris R.·2015·Sports Medicine
DOI 10.1007/s40279-014-0242-2
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Abstract

Background Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance. Objective This review provides a systematic and comprehensive analysis of the literature that tested the hypothesis that protein supplements accelerate gains in muscle mass and strength resulting in improvements in aerobic and anaerobic power. Evidence statements were created based on an accepted strength of recommendation taxonomy. Data sources English language articles were searched through PubMed and Google Scholar using protein and supplements together with performance, exercise, strength, and muscle, alone or in combination as keywords. Additional articles were retrieved from reference lists found in these papers. Study selection Studies recruiting healthy adults between 18 and 50 years of age that evaluated the effects of protein supplements alone or in combination with carbohydrate on a performance metric (e.g., one repetition maximum or isometric or isokinetic muscle strength), metrics of body composition, or measures of aerobic or anaerobic power were included in this review. The literature search identified 32 articles which incorporated test metrics that dealt exclusively with changes in muscle mass and strength, 5 articles that implemented combined resistance and aerobic training or followed participants during their normal sport training programs, and 1 article that evaluated changes in muscle oxidative enzymes and maximal aerobic power. Study appraisal and synthesis methods All papers were read in detail, and examined for experimental design confounders such as dietary monitoring, history of physical training (i.e., trained and untrained), and the number of participants studied. Studies were also evaluated based on the intensity, frequency, and duration of training, the type and timing of protein supplementation, and the sensitivity of the test metrics. Results For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power. Limitations To demonstrate measureable gains in strength and performance with exercise training and protein supplementation, many of the studies reviewed recruited untrained participants. Since skeletal muscle responses to exercise and protein supplementation differ between trained and untrained individuals, findings are not easily generalized for all consumers who may be considering the use of protein supplements. Conclusions This review suggests that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate (e.g., frequency, volume, duration), and dietary intake is consistent with recommendations for physically active individuals.

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  • Pooled results of multiple studies using meta-analytic and other systematic approaches consistently indicate that protein supplementation (15 to 25 g over 4 to 21 weeks) exerts a positive impact on performance.

    “Pooled results of multiple studies using meta-analytic and other systematic approaches consistently indicate that protein supplementation (15 to 25 g over 4 to 21 weeks) exerts a positive impact on performance.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [36]

  • Protein supplementation (15-25 g over 4-14 weeks) augments lean mass accretion when combined with completion of a resistance training program.

    “Other reviews by Tipton, Phillips and Pasiakos, respectively, [36, 38, 39] provide further support that protein supplementation (15–25 g over 4–14 weeks) augments lean mass accretion when combined with completion of a resistance training program.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [36]

  • In untrained participants, protein supplementation might exert very little benefit on strength during the initial weeks of a resistance training program, but as duration, frequency and volume of resistance training increase, protein supplementation may favorably impact skeletal muscle hypertrophy and strength.

    “Pasiakos et al. [36] in a meta-analysis where they reported that in untrained participants, protein supplementation might exert very little benefit on strength during the initial weeks of a resistance training program, but as duration, frequency and volume of resistance training increased, protein supplementation may favorably impact skeletal muscle hypertrophy and strength.”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [36]

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Authors
Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R.
Affiliations
U.S. Army Research Institute of Environmental Medicine (US)
Corresponding author
McLellan, Tom M.
ORCID
Venue
Sports Medicine
Publisher
Springer Science and Business Media LLC
Published
2014-08-29
Volume
45
Issue
1
Pages
111-131
ISSN
  • 0112-1642 (ISSN-L)
  • 1179-2035
DOI
10.1007/s40279-014-0242-2
OpenAlex
W2017195594
Cited by
202
References
138
Citations by year
2026: 15 · 2025: 20 · 2024: 22 · 2023: 35 · 2022: 13 · 2021: 13 · 2020: 14 · 2019: 25 · 2018: 8 · 2017: 18 · 2016: 10 · 2015: 9
FWCI
1.24
Type
journal article
Language
en
Open access
closed
Licence
www.springer.com/tdm (tdm)
Locations
  • Sports Medicine (publishedVersion)
  • PubMed (publishedVersion)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
Keywords
protein supplements, muscle mass, muscle strength, muscle hypertrophy, aerobic power, anaerobic power, resistance training, lean body mass, exercise performance, body composition, healthy adults, protein intake, training volume and intensity, maximal aerobic capacity
MeSH terms
Adult, Dietary Carbohydrates, Dietary Proteins, Humans, Physical Education and Training, Muscle, Skeletal, Dietary Supplements, Muscle Strength, Athletic Performance, Resistance Training

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