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Authors of a brand new systematic review and meta-analysis published in the Journal of Cachexia, Sarcopenia, and Muscle provide our current state of the science on the effects of increased protein intake and strength training on our lean muscle tissue and muscle strength. The research team concluded that increased protein intake combined with strength training contributed to increases in lean body mass and strength. Strength increases in the lower body were more pronounced than in the upper body. The authors also noted that increasing protein in the absence of strength training failed to increase either lean body mass or muscle strength.

Take home message: To reap the benefits from strength training (both strength and lean muscle mass), strive to consume 0.7-1.0 grams of protein per pound of body weight (daily).

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