Good macro meals2/27/2024 One of the authors of this review, Stuart Phillips, has spent two decades studying the impact of our diets on our muscles. One of the difficulties in trying to compare studies is that some are conducted with people who are obese, others with older people, and still others with younger gym-goers, which makes it hard to generalise. They found that as long as people also did resistance exercise, then consuming protein powders did increase their lean body mass, but if they simply drank the drinks without exercise there was no statistically significant increase. In one meta-analysis from 2014, researchers combined the data from 14 randomised controlled trials where, for example, half the people consumed powdered whey protein, which is made from the liquid left over when milk is made into cheese, and half had a placebo drink. If the muscles aren’t exercised, the extra protein won't do anything. ![]() But the catch is that this only works if you also do some form of resistance exercise, such as using weight machines. ![]() For the most part they tend to show that protein powders can indeed help to build muscle, as many claim. Luckily there have been some trials that can guide us. Since we know that protein from diet builds muscle, keeps bones strong and protects your immune system, is it a case of the more the better? Could all of us benefit from a little more? Or are there risks in adding extra protein in this way? And if you're a professional endurance athlete you more need more protein than the average adult. Some older people, for example, find they don't have much appetite which can lead them to eat so little that they don't get enough protein from their diet. The answer depends on your age, health and exercise routine, so the standard recommendation may not apply to you. One of the difficulties is knowing how much you as an individual might need. There are some scientists in the field such as Stuart Phillips from McMaster University in Canada who argue that the recommended levels might not be high enough for everyone. In a meta-analysis of 49 studies, the average protein intake from people's diets at the start of the research was more than 75% greater than the US and Canadian recommendations, for example. We don't need nearly as much protein as we consumeįoods such as eggs, milk, yoghurt, fish, lentils, meat, soya, nuts and seeds are all rich in protein and the majority of adults in high-income countries do get at least the daily amount of protein recommended by health authorities.We need it to build and repair muscles, to help our bones stay strong, to maintain the immune system and to keep our brains, hearts and skin doing what we need them do. There’s no doubt that protein is an essential part of the diet. But how many of us really need any extra? For example, protein from peas, potatoes, rice and soybeans can all be extracted and powdered, sometimes with added flavourings to make them taste good. The powder might come from an animal source such as eggs or milk, or from plants. ![]() There's a range of strengths available, with the highest doses aimed at bodybuilders. And there are hundreds of new food products in supermarkets – from cereal bars to ice cream and chocolate – which signal their protein-containing credentials in bold letters. People eating a vegan diet sometimes use the supplements to up their protein intake if they feel they're not getting enough. Some people use a protein drink as a snack between meals or even use it instead of a meal if they've not got time to eat. With their popularity reaching way beyond bodybuilders and professional athletes, now seems like a good time to look at the evidence around protein powders. In the changing room at the gym, however, there are plenty who sing their praises, explaining that they simply add a scoop of powder to milk or to a smoothie, work out and then build extra muscle. When I go into my local health food store, there’s one corner that's always been a bit of a mystery to me – the shelves packed with dozens of white plastic tubs filled with powdered protein supplements.
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