There have been some discrepancies in this area for a while- does protein supplementation help increase strength and muscle mass? Some studies have shown that there is no effective, but others show some improvement.
Here is a link to a research article showing that protein supplementation does increase both muscle mass and strength in both young and older subjects:
http://www.jamda.com/article/S1525-8610(12)00383-0/fulltext
Older people usually lose substantial muscle mass every year. Interestingly, in the study, the older subjects who did the resistance training 3 times per week did not increase their muscle mass unless they also took the protein supplement.
However, we are not as concerned with older subjects as they are more likely to be interested in general health and fitness, not performance, and are not likely to be competing for top spots on national teams in their sport. With the young people, both muscle mass and strength were significantly improved with resistance training and the addition of a protein supplement over those who just did the resistance training and took a placebo.
Whey protein is often favored as a source of protein supplementation because it is quickly absorbed. 20-30 grams of protein is usually recommended within 20 minutes of exercise. So, after a paddling workout or a weight workout, it would be good to consume some protein.
This could be in the form of a supplement, available at health food stores, or more naturally, such as in milk or eggs. Chocolate milk is sometimes recommended because of its mixture of protein and carbohydrates (although older people should skip the carbs and just take the protein).
It's good to have it handy before the workout so that you can consume it right afterwards. By the time you shower and change and drive home and get a meal ready, a lot of time has expired. Better to consume the protein within 20 minutes of the workout.
Here is the link:
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