Discover the truth about protein shakes and muscle building. While protein shakes can be convenient, they are not necessary. Scientific studies show that adequate protein intake from whole foods is sufficient to support muscle growth. Find out more about the role of protein shakes in muscle building and the science behind it.
Here are a few examples of relevant research:
A study published in the Journal of the International Society of Sports Nutrition found that resistance-trained individuals who consumed protein supplements or protein-rich foods after resistance training sessions showed similar improvements in muscle strength and size over a 10-week period.
Another study published in the American Journal of Clinical Nutrition compared muscle protein synthesis rates between individuals who consumed a single dose of whey protein and those who consumed a mixed macronutrient meal containing protein. The study found no significant difference in muscle protein synthesis rates between the two groups, indicating that whole food meals can stimulate muscle protein synthesis as effectively as protein shakes.
A review published in the Journal of the International Society of Sports Nutrition concluded that whole food sources of protein, such as lean meats, poultry, fish, dairy, and plant-based protein sources, are effective in supporting muscle protein synthesis and muscle growth when consumed in adequate amounts.
These studies suggest that while protein shakes can be a convenient option, they are not superior to whole food sources of protein when it comes to muscle growth and protein synthesis.
It’s worth noting that individual protein needs may vary based on factors such as body weight, activity level, and fitness goals. Wanna know more about protein and how you could improve what you currently eat? Get in touch with one of our trainers.