Introduction
Fitness is becoming more and more of a trend – women usually want to be slimmer and more defined, men strong and muscular. The hype surrounding sports and fitness is fuelling the industry and consumers are confronted with more and more exotic shakes, bars, pills and other supplements. Here it concerns now around the classical author absolutely – the protein powder – and around the question whether and to what extent the supply of protein powders can support with the structure of muscle.
Is protein powder useful for muscle building?
Muscle growth describes the enlargement of the musculature by increasing the circumference of individual muscle fibers. The stimulus for muscle growth is increased strain on the muscle, for example through sport and targeted training. The growth stimulus leads to an increased build-up of muscle proteins.
This is where the importance of protein intake becomes clear. Protein is a component of the body’s own proteins and some components of these proteins, the so-called essential amino acids, cannot be produced by the body itself. This results in the mandatory intake via the daily diet.
In muscle building, the body has an increased protein requirement, which must be met. An increased intake of protein not only makes sense in the context of muscle building, but is actually a decisive prerequisite for success. It is irrelevant from which source the protein is obtained.
In principle, protein from animal products does not seem to be superior to protein from vegetable sources. Far more important is the biological valence, i.e. the body’s ability to absorb and convert the protein. This can be increased by combining foods, which is why an increased protein intake is only one aspect of a balanced diet.
Protein powders can supplement a balanced diet because they have an increased protein content. A prerequisite for successful muscle growth, however, is the heavy strain placed on the muscles by training. In addition, athletes should also achieve a slight calorie surplus in their diet. This means that the body is supplied with more energy than it consumes. Protein powders can also be helpful here; so-called weight gainers contain carbohydrates as well as proteins and are very high in calories.
