Strength, protein and performance: keys to increasing muscle mass in a healthy way

In recent years, numerous studies have shown that strength training, combined with a balanced diet and adequate protein intake, is one of the most effective strategies for improving body composition, increasing muscle mass, and promoting metabolic health.
Scientific literature agrees that protein and essential amino acid supplements, such as leucine or whey protein, can be a useful support within a well-structured exercise and nutrition plan.

According to Rodríguez Martínez (2023), creatine supplementation and strength training in young women contribute to optimizing lean mass gain and physical performance, provided it is combined with an adequate diet and well-planned exercise programs.
Similarly, Castañeda (2023) and Raya-González and Martínez Sánchez (2019) highlight that the main determinants of muscle growth are training load, volume, frequency, and positive energy balance, where high-quality protein intake plays a fundamental role in protein synthesis and muscle recovery.

Chiliquinga (2024) states that a balanced macronutrient nutrition, especially sufficient protein intake, is key to maintaining the balance between protein synthesis and degradation, essential processes for hypertrophy.
In fact, the authors agree that the combination of training, rest, and nutrition creates the optimal conditions for sustained muscle development.

Regarding myths related to strength training, Prieto González and Sagat (2020) debunk common beliefs, such as the supposed incompatibility between strength and endurance or that strength training does not promote fat loss.
Their review concludes that strength training improves body composition, promoting both an increase in lean mass and a reduction in adipose tissue, which reinforces the importance of adequate protein intake to enhance these effects.

Several reviews, such as that by Rabassa-Blanco and Palma (2017), have analyzed the effects of protein and branched-chain amino acid (BCAA) supplements on strength and muscle mass. Although the results show that not all supplements produce significant increases, it is observed that leucine and whey proteins can promote recovery, muscle regeneration, and fatigue reduction when combined with regular strength training and a balanced diet.

More specifically, Franco Hoyos (2023) analyzed the effects of isolated whey protein, leucine, and their combination supplementation during a twelve-week strength training program.
Although the results were not statistically significant between protocols, the group that combined whey protein and leucine achieved the highest average lean mass gain (+2.51 kg), suggesting a positive effect of combined protein supplementation in physically active individuals.
Additionally, the author notes that consuming isolated whey protein after exercise can facilitate muscle protein synthesis due to its rapid absorption and high content of essential amino acids.

Overall, the reviewed scientific evidence indicates that:

1. Supplementation with high-quality proteins, such as whey protein, can promote recovery and an increase in lean mass, especially when combined with consistent strength training.
2. Branched-chain amino acids, especially leucine, stimulate muscle anabolic processes.
3. Strength training not only increases muscle mass but also improves body composition and metabolic health markers.
   
4. A balanced diet remains the foundation, and supplements should be considered a practical and efficient complement to meet daily protein requirements.
   
   

Thus, whey protein shakes are presented as a useful and safe nutritional tool for individuals seeking to optimize their muscle recovery, maintain lean mass, and promote physical performance, always as part of an active lifestyle and a healthy diet.

Pablo Cuxart Rosell, Master's in Teacher Training for Compulsory Secondary Education and Baccalaureate, INEFC, COPLEFC 68.755.

References

• Castañeda, J. H. (2023). Factores determinantes para el aumento de la masa muscular en el entrenamiento de la hipertrofia: una revisión sistemática.
  
  
• Chiliquinga, J. (2024). Importancia de la nutrición en el desarrollo de la hipertrofia muscular: Revisión sistemática.
  
  
• Franco Hoyos, K. (2023). Efectos de la proteína whey, leucina y entrenamiento de fuerza en la composición corporal.
  
  
• Prieto González, P., & Sagat, P. (2020). Análisis de la veracidad de determinadas creencias asociadas habitualmente al entrenamiento de fuerza: Una revisión narrativa.
  
  
• Rabassa-Blanco, J., & Palma, I. (2017). Efectos de los suplementos de proteína y aminoácidos de cadena ramificada en entrenamiento de fuerza: Revisión bibliográfica.
  
  
• Raya-González, J., & Martínez Sánchez, M. A. (2019). Métodos de entrenamiento y aspectos nutricionales para el aumento de la masa muscular: Una revisión sistemática.
• Rodríguez Martínez, M. J. (2023). Suplementación con creatina y entrenamiento de fuerza en mujeres jóvenes: Una revisión sistemática.