You and a friend have been doing some strength training to gain muscle mass. Your friend suggests you reduce your gym time and add protein powders to your diets. How do you respond?

Question

What will be an ideal response?

Answer 1

Because the body builds muscle protein from amino acids, many athletes take protein powders soon after exercising, especially when resistance training, to promote protein synthesis and muscle strength. Whether this enhanced protein synthesis actually builds muscle or improves performance is less clear, but because protein supplements are relatively safe and inexpensive, they remain popular. Athletes may prefer the convenience of protein powders and the assurance of measured quantities, but food sources of protein—lean meats, milk, eggs, and legumes—also provide an array of amino acids as well as valuable vitamins and minerals.
Whey protein appears to be particularly popular among athletes hoping to achieve greater muscle gains. A by-product of cheese manufacturing, whey protein is a high-quality protein that is commonly found in many protein powders. With a full array of essential amino acids, high leucine content, and rapid digestibility, whey supplements consumed soon after strength training exercises stimulate muscle protein synthesis. Of course, muscles are also repaired and rebuilt when athletes eat balanced meals providing adequate energy and protein to support their physical activity.