Uncovering the Benefits of Protein Supplementation for Muscle Growth and Reduction
Protein is the cornerstone of muscle growth. Unfortunately, meeting your recommended daily allowance (RDA) of protein may not be sufficient to maximize FFM and 1RM strength gains.
Protein supplements are popular with athletes and recreational exercisers. They can come from meat sources like meat or whey; plant sources; or eggs to provide additional vitamins.
1. Increases Muscle Mass
Protein powders have become an increasingly popular supplement among athletes and regular exercisers looking to enhance muscle growth and performance. While increasing consumption may provide benefits, knowing how much to take can be daunting. That’s why we consulted nutrition therapist Jacque Schwartz, RDN, LMNT to get her advice on all that you should know about this popular dietary aid.
Previous meta-analyses have produced variable conclusions when investigating the effect of protein supplementation on changes to lean mass or one repetition maximum (RM) strength following resistance exercise training (RET). These differences could be attributable to variations in study inclusion criteria, including studies with only trained participants or older adults; studies using only one source of protein; shorter RET interventions11 and frail/sarcopenic populations12-13 or energy-restricted individuals14. Regardless, current findings support that supplementing with both proteins and carbs with RET can enhance FFM and 1RM strength gains with supplementation; specifically whey protein seems more effective on a gram-for-gram basis.
2. Strengthens Muscles
Protein’s amino acids help build and repair muscles while simultaneously increasing strength. When consumed through shakes, bars or snacks as an extra source of protein consumption it can boost strength and performance significantly.
Research demonstrates that supplementing with additional protein supports muscle mass gain and increases strength gains due to resistance training. Furthermore, protein supplementation may reduce effects of exercise-induced muscle damage (EIMD).
EIMD is caused by muscle injury, but can actually be beneficial to increasing muscular strength by aiding recovery more quickly. Protein supplementation may help decrease levels of an EIMD marker called creatine kinase.
Most individuals need to eat enough high-quality protein foods like eggs, milk, fish, meat and soy to meet their daily protein requirements. But those having difficulty fulfilling them may find supplementing with protein powder helpful; best results can be achieved within 60 minutes post workout when protein synthesis and muscle glycogen uptake are at their peak.
3. Increases Recovery
Protein plays a vital role in both muscle growth and recovery from exercise, with protein-rich foods and supplements proven to help speed this up after workouts. Your body uses protein for fuel to create new muscle mass; replenishing its supply is necessary post workout. Eating and taking protein-rich supplements within 60 minutes after exercising can speed recovery further.
Protein supplementation appears to enhance changes in both fat-free mass (FFM) and one repetition maximum strength during prolonged resistance training (RET), seemingly through increasing protein, rather than carbohydrate supplementation.
But higher single doses of protein may be needed to optimally stimulate MPS. Furthermore, exceeding an intake of 1.6 g/kg protein per day could have negative side-effects like reduced kidney and liver function as well as an imbalance of gut microbiome. Therefore, eating whole food sources of protein like fish, eggs, lean meats and dairy will likely provide the safest and most efficient means of increasing protein consumption.
4. Reduces Body Fat
Proteins play an essential role in nearly all the essential cellular processes that keep us alive and functioning, including muscle building and weight reduction. Consuming more proteins in your diet will help build muscles while simultaneously decreasing body fat.
Women participating in a resistance exercise program were then placed on either a high carb or high protein diet and discovered that those on the latter lost more weight and retained more muscle mass than those who consumed low proteins diet. Furthermore, those eating the high protein diet experienced lower insulin levels as well.
Additionally, both a previous meta-analysis4 and this present study6 support the notion that protein supplementation boosts the anabolic effects of middle (6 weeks to long duration RET on FFM in individuals who consume an adequate protein intake.
