Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Protein supplementation is strongly supported by scientific evidence for its role in supporting exercise, particularly in relation to muscle repair, recovery, and growth. Numerous randomized controlled trials and meta-analyses have shown that consuming adequate protein, especially after resistance or endurance exercise, enhances muscle protein synthesis, reduces muscle damage, and improves recovery times. Protein provides the essential amino acids necessary for rebuilding muscle fibers that are broken down during exercise. Athletes and individuals engaging in regular intensive training have higher protein requirements than sedentary individuals, as recognized by authoritative organizations such as the International Society of Sports Nutrition and the American College of Sports Medicine.

Post-exercise protein intake, typically recommended at 20–40 grams within a few hours after exercise, has been shown to maximize the anabolic response, thereby promoting muscle hypertrophy and strength gains when combined with resistance training. Additionally, protein supplementation can help preserve lean body mass during periods of calorie restriction or intense training. While whole food sources are preferred, protein supplements (e.g., whey, casein, plant-based proteins) are commonly used due to convenience and rapid absorption.

Overall, the use of protein to support exercise is not only traditional but also robustly validated by modern science, making it one of the best-supported nutritional strategies for athletes and active individuals.

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