To encourage maximum protein synthesis and muscle growth, the diet should also be sufficient in complex carbohydrates which can be burnt to fuel muscles leaving the protein free for synthesis of new tissue. The average American has a diet higher in protein than is in fact recommended anyway, so adding extra with powder is an expensive process that is unlikely to have any real effects.
Muscle growth requires adequate supplies of protein, however, for the majority of people this is easily obtained from food sources and there is no need to supplement with powders. The slight damage done to the muscle during weight lifting and other resistance activities and then healing is how the muscle grows larger, so if you are simply consuming protein powders in order to gain muscle but still sitting at home on the sofa, this isn’t going to happen. The first thing to remember is that eating protein alone will not increase muscle. However, there is a limit to how much muscle growth can actually occur, no matter how much protein you consume. It is certainly true that protein is required to build muscle, as well as for numerous other important functions in the body.
Does protein powder help to build muscle? There is evidence suggesting that consuming high level s of protein may in fact have negative side effects for your health. However, there is some controversy as to whether this is really effective. Many people take protein powders in an effort to gain muscle.
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