THE INGREDIENTS
Adequacy matters; powder is optional
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Protein supplements are a convenient food format, with modest added training benefits in some contexts.
The mechanism
Dietary amino acids supply material for muscle protein turnover and repair.
Consider the total diet and resistance training when interpreting supplementation studies.
More is not always better; a supplement does not replace the training stimulus or a varied diet.
Food allergies, tolerance and prescribed dietary restrictions change suitable options.
UPSTREAM
Protein supplementation added modest gains in muscle size and strength during resistance training.
Creatine can support repeated high-intensity effort; adequate protein supports muscle repair and training adaptation.
CONNECTED PEOPLE
These are thematic connections, not endorsements of every use described here.
RESEARCH & LEARNING
The useful comparison is training with versus without additional protein, while accounting for the protein already supplied by food.
