Do Protein Supplements Really Increase Muscle Mass?

Protein is the building block of muscle. Inadequate protein levels cause decreased muscle size and strength due to muscle tissue breakdown within the body. Protein supplements provide convenient access to protein but are not required when sufficient protein is obtained from your diet. Protein supplements will aid in muscle growth but will not build muscle on their own. Combining resistance training with adequate protein intake will increase muscle mass.

Protein and Muscle Growth

Muscle tissue breaks down during resistance training and requires rest and protein to rebuild. The cycle of breakdown and repair results in muscle growth over time. Protein is comprised of essential and nonessential amino acids, and all 20 amino acids are required for muscle repair. Essential amino acids must be obtained through the diet, while nonessential amino acids are made in the body. Complete proteins come from animal sources and include all essential amino acids, while incomplete proteins come from plant sources and lack at least one essential amino acid.

Daily Recommendations

The National Strength and Conditioning Association recommends that healthy adults consume 0.8 g of protein per kg of body weight, and athletes consume 1.5 to 2 g of protein per kg of body weight. The average American diet provides adequate protein. Vegetarians must combine multiple incomplete plant-based proteins in order to obtain all essential amino acids throughout the day. When combined correctly, incomplete proteins provide the same quality protein as complete sources.

Supplement Types

Protein supplements come in pill, powder, gel and bar form. Protein shakes are one of the most popular forms of protein supplementation. Soy protein is made with plant-based sources, while whey protein is milk-based. Vegetarians can consume soy protein supplements while maintaining their dietary goals.

Benefits of Protein Supplements

Protein supplements provide convenient access to all 20 amino acids. In addition, protein shakes made with water tend to contain fewer calories than animal sources of protein. For optimal usage, protein should be consumed within two hours of resistance training. Supplements store easily in a gym bag and may provide added convenience.

Considerations

Supplementation is unnecessary if adequate protein is obtained through your diet. Therefore, personal preference can dictate your use of protein supplements for muscle growth. Because excess protein is passed through the body or stored as fat, large doses of protein are useless. Although adequate protein will help maintain your current muscle, it will not cause muscles to grow without resistance training. Muscle growth requires resistance training combined with adequate protein intake. Doctor consultation is recommended before starting any new exercise or diet program.