Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review.
Study Goal
The researchers aimed to determine whether consuming protein supplements with meals versus between meals affects resistance training-induced changes in body composition in adults.
Results Summary
Consuming protein supplements with meals, compared to between meals, was associated with better weight control (56% vs. 72% increase in body mass), similar improvements in lean mass (94% vs. 90%), greater reductions in fat mass (87% vs. 59%), and higher increases in lean-to-fat mass ratio (100% vs. 84%).
Population
Adults engaging in resistance training.
Effective Dosage
Not specified in the abstract.
Duration
6 weeks or more.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
consuming protein supplements with meals | increase | body mass | adults | 56% | showed an increase | #1 |
consuming protein supplements between meals | increase | body mass | adults | 72% | showed an increase | #2 |
consuming protein supplements with meals | increase | lean mass | adults | 94% | showed an increase | #3 |
consuming protein supplements between meals | increase | lean mass | adults | 90% | showed an increase | #4 |
consuming protein supplements with meals | decrease | fat mass | adults | 87% | showed a reduction | #5 |
consuming protein supplements between meals | decrease | fat mass | adults | 59% | showed a reduction | #6 |
consuming protein supplements with meals | increase | ratio of lean mass to fat mass | adults | 100% | showed an increase | #7 |
consuming protein supplements between meals | increase | ratio of lean mass to fat mass | adults | 84% | showed an increase | #8 |
consuming protein supplements with meals | increase | weight control | adults | - | may more effectively promote weight control | #9 |
consuming protein supplements with meals | decrease | fat mass | adults | - | may more effectively reduce | #10 |
consuming protein supplements with meals | no change | lean mass | adults | - | without influencing improvements | #11 |
CONTEXT: The impact of timing the consumption of protein supplements in relation to meals on resistance training-induced changes in body composition has not been evaluated systematically. OBJECTIVE: The aim of this systematic review was to assess the effect of consuming protein supplements with meals, vs between meals, on resistance training-induced body composition changes in adults. DATA SOURCES: Studies published up to 2017 were identified with the PubMed, Scopus, Cochrane, and CINAHL databases. DATA EXTRACTION: Two researchers independently screened 2077 abstracts for eligible randomized controlled trials of parallel design that prescribed a protein supplement and measured changes in body composition for a period of 6 weeks or more. RESULTS: In total, 34 randomized controlled trials with 59 intervention groups were included and qualitatively assessed. Of the intervention groups designated as consuming protein supplements with meals (n = 16) vs between meals (n = 43), 56% vs 72% showed an increase in body mass, 94% vs 90% showed an increase in lean mass, 87% vs 59% showed a reduction in fat mass, and 100% vs 84% showed an increase in the ratio of lean mass to fat mass over time, respectively. CONCLUSIONS: Concurrently with resistance training, consuming protein supplements with meals, rather than between meals, may more effectively promote weight control and reduce fat mass without influencing improvements in lean mass.