Do protein supplements accelerate muscle mass growth?
A dietary supplement is defined as a foodstuff whose purpose is to provide nutrients (minerals, vitamins, amino acids, etc.) that are lacking or insufficient in the normal diet. Therefore, if the diet provides the required nutrients on a daily basis, supplements are not necessary.
As for the research carried out to determine whether a protein supplement is required to accelerate muscle mass growth, unfortunately nothing valid (apart of course from the studies carried out by the companies that sell such products!?!) officially confirms this assertion.
Yes, protein supplements can help increase lean muscle mass only if the diet is protein-deficient. Since most diets are twice as high in protein as necessary, a protein supplement should not be consumed excessively. Consumption should not exceed 2 grams/kg to avoid excessive strain on the kidneys and clogging of the system.
A normal adult needs approximately 0.8 g of protein/Kg of body weight per day. However, protein requirements are difficult to quantify, since they depend on lean body mass vs. fat mass, for example.
It's worth remembering that there are other factors that contribute to lean muscle mass, in addition to protein. Growth hormones (e.g. testosterone among others - which is involved in protein synthesis) for example. The fundamental point is that if increasing protein intake was THE ‘ultimate’ solution for increasing lean muscle mass, why then, despite high protein intake, is it more difficult to increase lean muscle mass, following the gradual decline in testosterone with age?
Finally, it should be noted that the assimilation percentage of protein powder is only 17-19%! This means that the remainder is «flushed» or converted into energy, i.e. in the form of glucose.
But be careful! 2 things. 1- I'm not saying don't take protein powder. It's excellent for compensating for a nutritional deficiency or for serious athletes and 2-All proteins have assimilation percentages and NONE are 100%. Impossible. By way of example:
- EGG and breast milk: Assimilation around 48-50%
- Animal protein: Assimilation approx. 30%
- Plant protein: Assimilation approx. 17-19%
- Protein powder: Assimilation approx. 17-19%
- EGG WHITE : Assimilation approx. 17-19%
How much protein should I eat a day?
A normal adult needs approximately 0.8 g protein/Kg body weight per day. Athletes may need up to 1g/Kg.
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