While some protein is necessary to repair your muscles, the question of whether large amounts of protein have an effect on muscle growth is controversial. The short answer is that research is mixed about the benefits of taking protein supplements, in powder or other forms, so the most effective approach is to eat a balanced diet that includes lean protein sources and use protein supplements only if you're having trouble meeting your minimum daily requirements.
Expert Insight
Strength trainers often consume protein supplements in an effort to maximize muscle growth. After a resistance workout breaks down muscle fibers, protein is necessary for muscle repair. But some research indicates that strength-training athletes do not require more protein than they would need if they were not trying to add muscle mass. For example, in a review of current literature on the subject of protein intake and its effect on muscle gain, researchers concluded that strength-training athletes "should consume protein consistent with general population guidelines, or 12 to 15 percent of energy from protein," according to a study that appeared in the July-August 2004 issue of the journal "Nutrition."
Significance
According to the 2004 review, strength-training athletes do have an increased need for protein due to muscle repairs at the cellular level, but the increased need might be counterbalanced by an increase in the efficiency with which the body uses protein, which also accompanies strength training. The review took into account the findings of many studies to reach its conclusion that no evidence supports the idea that protein supplements are necessary for optimal muscle growth or strength gain.
Counterpoint
Not everyone agrees that protein supplements are unnecessary. For example, physical nutrition specialist Dr. Melina Jampolis recommends a daily protein intake of 1.2 g per kilogram of body weight for the average person attempting to gain muscle. She says professional bodybuilders might need up to 1.5 g per kilogram of body weight. She adds that "consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain."
Considerations
If you already get 15 percent to 20 percent of your daily calories from healthy protein sources, such as lean meats, nuts and seeds, you won't need to take protein powder to meet your daily requirement. However, it might be helpful to take protein powder during your workout, as Jampolis recommends. Mix it with some skim milk and sip the drink before, during and after your workout. However, the most effective approach might be to eat a healthy, balanced diet that meets your protein requirements rather than rely on protein powders.
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