The Journal of the International Society of Sports Nutrition recently published a study of a 12 week resistance exercise training program looking at the differences between groups taking whey and soy protein supplements. Their study showed no significant differences in muscle mass increase between the groups taking a whey protein supplement, soy protein supplement, OR the control group not taking ANY protein supplement!
All 3 groups had significant gain in strength- about 47%- in all major muscle groups
As long as you're eating a healthy varied diet of lots of vegetables and fruits along with higher protein sources like fish (bonus Omega 3's), legumes, tofu, and nuts and seeds- you'll be just fine. Don't bother spending money on fancy-shmancy protein drinks.
Journal of the International Society of Sports Nutrition 2009, 6:8
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