Protein Supplements

 

Getting enough protein is critical for gaining muscle.

Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes (16Trusted Source).

While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so.

If this sounds like you, you may want to consider taking a protein supplement.

There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. Other protein supplements contain protein isolated from eggs, beef, chicken or other sources (17Trusted Source).

Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs (18Trusted Source, 19Trusted Source, 20Trusted Source).

However, the effects are probably largest for people who aren’t getting enough protein in their normal diet.

In fact, some research shows that consuming very high amounts of protein supplements doesn’t help increase muscle if you are already following a high-protein diet (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

Many people wonder how much protein to eat daily. If you are an active individual trying to gain muscle, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight may be best (25Trusted Source, 26Trusted Source, 27Trusted Source).

Shop for protein supplements online.

Summary: Consuming enough protein is absolutely essential for
optimal muscle gain. However, if you are getting enough protein in your diet,
taking a protein supplement is unnecessary.