Most of the scientific research investigating the effects of protein intake on exercise performance has focused on supplemental protein intake. From a broad perspective, the dependent measures of these studies can be categorized into two domains:

protein during caloric A systematic review of dietary protein during caloric

There are relatively few investigations on the effects of protein supplementation on endurance performance. Whey Protein Concentrate (Milk) (96%), Emulsifier (Soy Lecithin), Flavouring, Acid (Citric Acid), Colour (Beetroot Red), Purple Carrot Extract, Sweetener (Sucralose) This product is NSF Certified for Sport — an independent third-party testing certification verifying that products are free of more than 270 substances currently banned by major athletic organizations. The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:Lesgards J-F. (2023). Benefits of whey proteins on type 2 diabetes mellitus parameters and prevention of cardiovascular diseases.

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Whey Protein Concentrate (Milk) (91%), Emulsifier (Soy Lecithin), Cocoa Powder, Flavouring, Colour (E150c), Sweetener (Sucralose) Whey Protein Concentrate (Milk) (91%), Emulsifier (Soy Lecithin), Cocoa Powder, Natural Flavouring, Sweetener (Steviol Glycosides) The logical next step for researchers is to extend these findings into longitudinal training studies to see if these patterns can significantly affect resistance-training adaptations. Indeed, published studies by Arnal [ 127] and Tinsley [ 128] have all made some attempt to examine the impact of adjusting the pattern of protein consumption across the day in combination with various forms of exercise. Collective results from these studies are mixed. Thus, future studies in young adults should be designed to compare a balanced vs. skewed distribution pattern of daily protein intake on the daytime stimulation of MPS (under resting and post-exercise conditions) and training-induced changes in muscle mass, while taking into consideration the established optimal dose of protein contained in a single serving for young adults. Without more conclusive evidence spanning several weeks, it seems pragmatic to recommend the consumption of at least 20-25g of protein (~0.25g/kg/meal) with each main meal with no more than 3–4h between meals [ 126]. Key points Some research also shows that using whey protein could help reduce blood lipid levels — including LDL (bad) cholesterol — in certain populations. Whey Protein Concentrate (Milk) (91%), Emulsifier (Soy Lecithin), Cocoa Powder, Flavouring, Sweetener (Sucralose)A review by Bosse and Dixon [ 84] critically summarized the available literature on protein supplementation during resistance exercise and hypothesized that protein intake may need to increase by as much as 59% above baseline levels for significant changes in fat-free mass to occur. Finally, it should be noted that for many athletes, consuming a post- or pre-workout protein-containing meal represents a feeding opportunity with little downside, since there is no benefit from not consuming protein pre- and/or post-exercise. In other words, not consuming protein-containing foods/supplements post-exercise is a strategy that provides no benefit whatsoever. Thus, the most practical recommendation is to have athletes consume a meal during the post-workout (or pre-workout) time period since it may either help or have a neutral effect.