Increase Muscle Mass and Strength

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Protein supplements plus weight training increases muscle mass and strength.

Protein supplements, when taken up to 1.6 grams of protein per kilogram of body weight a day. Improved muscle mass and strength more than weight training alone. According to a meta-analysis combining the results of 49 studies involving 1, 863 test subjects.

Protein supplements plus weight training enhanced gains in strength by 9%. While muscle mass increased by 27% compared to weight training alone. 

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Supplements, like protein supplements and muscle building supplements worked best in trained athletes. While less effective in older people. Protein intake above 1.6 grams per kilogram of body weight per day provided no further benefits. 

Findings though, recommend high protein intake for strength athletes. The U. S. Department of Agriculture suggests .8 grams of protein per kilogram of body weight. Furthermore, the recommendations of the International Society of Sports Nutrition are considerably higher. They concluded that protein and weight-training promote muscle protein syntheses. Combining the two triggers even greater changes happen. Weight trained athletes need 1.4-2.0 grams per kilogram of body weight per day. While benefiting from even higher intake. Athletes on low calorie diets might need 2.3 to 3.1 grams per kilogram of body weight per day. 

Leucine, an amino acid found in most proteins, an important trigger for muscle growth. Athletes might benefit from protein and leucine supplements. If possible, diets should include food sources containing all of the essential amino acids. Endurance athletes should consume adequate carbohydrates because carbs are the main fuel during exercise at intensities above 65% maximum effort. Consuming 30 to 40 grams of casein (e.g., milk) or a muscle building supplement before bed at night might build muscle and increase metabolic rate.