Jorn T (good young researcher) on the new protein systematic review (SR):
"Protein supplementation helps to increase muscle mass gains, right?
- It does, although the effect is not as big as some people expect.
- A new meta-analysis shows that once you eat 1.6-2.2 g/kg/d, additional protein does not appear to provide any further benefit.
- The type of supplemented protein did not appear to matter.
- Protein supplementation in older adults (>45 years) did not appear effective, they may need more protein to get a clear effect."