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08.11.2022

Strength training results in more muscle growth thanks to this Korean protein supplement

When people over 50 start strength training, they build more muscle and strength if they take a supplement with a leucine-rich protein, minerals, vitamins and FOS. In South Korea, such a supplement is on the main stream market. It's called Himmune.

Study
South Korean researchers from Incheon divided 41 over-50s into two groups, an intervention group and a control group. For 12 weeks, all subjects completed strength training 3 times a week. They used elastic bands and did body weight exercises.

Details about the schedule can be seen below. Click on the table for a larger version.

The subjects in the intervention group consumed a shake twice a day, which provided 12 grams of carbohydrates, 3 grams of fat and 20 grams of protein per intake. 20 grams of protein contained 2 grams of leucine. The protein is probably whey protein. Whey consists of 10 percent leucine.

In addition, each shake contained 3 grams of FOS, 300 milligrams of calcium, 150 milligrams of magnesium, 400 IU (or 10 micrograms) of vitamin D3, 3 milligrams of vitamin B6, 9 milligrams of zinc and 5 milligrams of vitamin B5.

The subjects made the shake by mixing the powder with 150-200 milliliters of water.

The researchers used a product from Ildong Foodis that is marketed in South Korea as Himmune Protein Balance. It may not surprise you that Ildong sponsored the study.

On training days, the subjects took a shake 30 minutes before a workout and 30 minutes after it had ended. On the remaining days, they had a shake after breakfast and after lunch.

The subjects in the control group took a shake that only contained carbohydrates.

Results

Both groups lost some body fat, gained muscle mass and became fitter and stronger. However, the gains in muscle mass, fitness and strength were more convincing in the group that had taken the protein supplement.

Click on the table below for a larger version.

Mechanism
The researchers suspect that it is mainly the combination of protein and leucine that makes the studied protein shake effective. Leucine stimulates anabolic processes, provided it is supplied to the muscle cells in combination with other amino acids.

Conclusion
"We conclude that older people who engage in exercise should have proper intake of leucine-rich protein supplements, which are effective in preventing weight loss and sarcopenia and help improve muscle mass", write the Koreans.

Source:
Nutrients 2022, 14, 4501.

More:
Meta-study: animal proteins are better muscle builders than vegetable proteins 07.07.2021
Low-fat yogurt enhances the effect of strength training 26.06.2021
Why chicken protein contributes more to muscle anabolism than beef protein 11.05.2020

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Do you work out with weights and do you want to lose fat? Drink your protein shakes with your meals Fitness buffs, bodybuilders and other strenght athletes who want to build muscle mass can consume their protein shakes and bars just as well between meals as with meals. But...	3 grams of HMB per day increases muscle building effect of whey The leucine metabolite HMB, a well-known supplement in the bodybuilding and fitness scene, has a mild anabolic effect.	Do you want to lose some fat? Replace whey concentrate with whey hydrolysate Whey hydrolysate stimulates muscle growth just as well as whey concentrate, but also causes fat loss in one way or another.