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Study type: Meta-analysisConfidence: High

Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)

Morton RW, et al.

Year2018
Sample sizen=1863
JournalBritish Journal of Sports Medicine
AuthorsMorton RW, et al.

High-confidence evidence from multiple solid studies

Summary

Summary

A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.

Source (read the original)

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DOI: 10.1136/bjsports-2017-097608

Key Findings

Key findings

  • 1

    Protein adds to lean-mass and strength gains

  • 2

    Benefit plateaus around 1.6 g/kg/day

  • 3

    Requirements trend higher with age

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Creatine supplementation augments gains in strength and lean mass from resistance training (meta-analysis)

Open Access Journal of Sports Medicine, 2017

A pooled analysis of RCTs in older adults. Adding creatine to resistance training produced significantly greater gains in lean mass and upper/lower-body strength than placebo.

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Last checked: 2026-06-18