* RET = Resistance Exercise Training * 1RM = 1 Repetition Maximum Strength "The average RET-induced increase, with all measures of 1RM included, was 27kg (mea

* RET = Resistance Exercise Training * 1RM = 1 Repetition Maximum Strength "The average RET-induced increase, with all measures of 1RM included, was 27kg (mean±SD; 27±22kg22 32). Notably, dietary protein supplementation augmented the increase in 1RM strength by 2.49kg (9%; figure 2; see online supplementary figure 4), which strongly suggests that the practice of RET is a far more potent stimulus for increasing muscle strength than the addition of dietary protein supplementation." "In addition to increasing changes in muscle strength, RET alone (≥6; 13±8weeks) resulted in an increase in FFM (1.1 ± 1.2kg), an increase in fibre CSA (808±) and an increase in mid-femur CSA (52±30mm2). Dietary protein supplementation augmented the increase in FFM by 0.30kg (27%), fibre CSA by 310µm2 (38%) and mid-femur CSA by 7.2mm2 (14%). The postexercise protein dose did not affect the efficacy of protein supplementation on RET-induced changes in FFM whereas training status (positive), age (negative) and baseline protein intake (positive) did. Relative to untrained participants, resistance-trained participants have a smaller potential for muscle growth and an attenuated postexercise muscle protein turnover. As a result, we speculate that trained persons may have less ‘degrees of freedom’ to change with RET and therefore have a greater need for protein supplementation to see increases in muscle mass. Our thesis is supported by the observation of a more consistent impact of protein supplementation on gains in FFM in resistance-trained individuals than in novice trainees." So working out regularly increases your 1-rep max lift by 27kg. Supplementing with protein can increases that max that by 2.5kg. Resistance exercise can increase your muscle mass by 1.1kg and protein can increase muscle mass further by 0.3kg. There was no difference past a protein dose of 1.6g/kg/day and supplementation mainly benefit those starting from a higher point of muscle mass and strength. http://bjsm.bmj.com/content/bjsports/early/2018/01/18/bjsports-2017-097608.full.pdf http://bjsm.bmj.com/content/bjsports/early/2018/01/18/bjspor...