Strength Training Grows Muscle Mass

Misbar has discovered that you cannot simply eat more protein to gain muscle mass. Bettina Mittendorfer, professor of medicine and nutritional science at the Washington University School of Medicine in St. Louis, says that strength training is the only way to add muscle. Although adding extra protein to the diet through food sources or supplements is thought to build more muscle mass when strength training, consuming protein alone will not build muscle. According to the research, the results are very mixed and do not support the billion dollar protein supplement industry. 

For example, in one study, participants were part of a 12-week strength training program and were given supplements of either a protein blend, whey protein, or a placebo. At the end of the trial, lean body mass was increased in all three groups. There was a slight increase in muscle mass in the protein blend group, but there was no difference in strength between the placebo group and the others. Studies in older groups have had similar results. In a meta-analysis of 15 studies of older adults, protein supplementation did not significantly increase the results of resistance training. 

Protein should be consumed each day as part of a balanced diet, however. Recent studies suggest that the recommended daily allowance of 0.36 grams of protein for every pound you weigh is enough, but this may change due to different factors such as your age, body mass, and level of activity. However, according to the American Journal of Clinical Nutrition, the majority of the American population already exceeds their daily protein requirements.