Protein supplements have been touted as the answer to muscle soreness and fatigue. Some individuals also use these supplements as a way to improve their physical performance. Others simply want to boost their recovery from exercise. The truth is, most people purchase and consume protein supplements without considering the scientific evidence behind the claims. In this article, we'll examine the evidence for the links between protein and muscular performance.

Here's what we've found.

The benefits of protein during exercise are numerous. While the effects of protein during exercise are well-known, the body needs extra protein after an endurance event to rebuild muscle tissue. The optimal amount of protein is between 20 and 40 grams per meal. A 2018 review found that consuming a high-protein diet after exercise may help muscle recovery. But a high-protein diet may not give you the same results as protein supplements. While protein is essential for building muscle, timing is crucial. Consume 20 to 40 grams of protein within half an hour of a workout.

If you're an athlete, your daily protein intake should be at least 1.4-2 grams of protein per kilogram of body weight. But this amount is not required unless you're doing intense training. Experts recommend consuming around 1.6 to 2.5 grams per kilogram of body weight per day, evenly distributed over four to six feedings. If you're not a bodybuilder, you should consume about one to three grams of protein per meal, which is equivalent to three to four ounces of meat.

The benefits of protein go beyond muscle growth. A balanced protein diet boosts metabolism and can help you burn calories more effectively. It also promotes muscle growth and helps prevent muscle breakdown. By eating enough protein, you'll look and feel better, both physically and mentally. You'll even have less trouble aging as you have more energy and more muscles. And since protein increases the metabolism and burns fat, you can enjoy a longer lifespan as well.

Some athletes require a higher protein intake than others. Athletes with high-intensity exercise need an intake of 1.3 to 2.4 grams of protein per kilogram of body weight. Some endurance athletes are even recommended to consume even higher amounts of protein than their RDA (Recommended Dietary Allowance) - between 75 and 135 grams a day. However, it's important to understand that these levels vary by type of exercise.

Several studies that use time-to-exhaustion protocols have shown statistically significant improvements in athletes using whey protein, but the differences between isolate and concentrate protein are not quantified. However, even minor performance improvements may be of clinical relevance to athletes. In the 2016 Olympic Games, a mere 1% increase in performance could have given an athlete a Gold Medal. While these small differences may seem insignificant in the context of normal daily life, they can have a dramatic effect on elite performance.

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