Fact or Fiction: Protein Builds Muscle

Fiction, though with a kernel of truth buried in all the hype.

Protein is made up of amino acids that act as the basic building blocks for muscle growth. During intensive exercise, muscles are torn down and need an adequate supply of protein and amino acids in order to repair the damage.

However, protein on its own is not enough to build muscle, especially if you aren't exercising regularly.

In a 2004 study, researchers discovered that athletes involved with sports that required a lot of endurance and muscle power (such as marathon runners or football players), experienced mild benefits from increasing their protein intake.

On the other hand, most dieters and fitness enthusiasts consume more than enough protein in their food, and consuming excess amounts of protein via protein powders and shakes only added extra calories in their diet rather than promoting muscle growth.

Julie Metos explains, "people who are trying to get into shape think they need more protein, so they drink protein shakes, but they probably don't need that at all."

Experts at WebMD also point out, "adding more protein but not more calories or exercise to your diet won't help you build more muscle mass, but it may put your other bodily systems under stress."

So how much protein do you really need?

The average sedentary adult only needs about.36 grams of protein for every pound of body weight, though that amount can increase up to 1 gram per pound of body weight if you're exercising regularly for extended periods of time.

This protein may come naturally in your diet, but if you're struggling to consume enough protein then a protein powder or shake might be able to help so long as you consume it in moderation.