These supplements promise to help increase muscle mass, but their effectiveness and safety are still up for debate.
Protein supplements have become increasingly popular, not only among bodybuilders and professional athletes, but also among the general public looking to improve their health and fitness.
Proteins are essential to build and repair muscle, keep bones strong and support the immune system.
Most adults consume the recommended daily allowance of protein through their diets. However, some people, like seniors with little appetite and professional athletes, may need more protein than normal.
Some studies have shown that protein supplements can help increase muscle mass, but it highlights the BBC Future, only when combined with physical exercise.
A meta-analysis of 14 controlled studies, published in 2017 in British Journal of Sports Medicineallowed us to conclude that the consumption of protein supplements increased body mass lean in participants who also engaged in resistance exercise. However, no significant increase was observed in those who simply consumed the supplements without exercising.
A more recent study, published in 2022 in Journal of Cachexia, Sarcopenia and Muscle, got similar resultswith consumption of protein supplements leading to gains in lean body mass and lower body strength when accompanied by resistance exercise.
However, the perfect amount of protein for each individual is still unclear and the minimum doses of supplements needed to produce benefit may be smaller in elderly than in adults younger.
The type of protein supplements and how they are consumed seem to have little impact on their effectiveness. However, there are limited safety information long-term consequences of consuming large amounts of protein supplements.
Some studies in mice have raised concerns about possible negative effects on heart healthbut more research is needed to determine whether these findings are applicable to humans.
Another meta-analysis of 9 controlled studies, published in 2017 in Journal of the American College of Nutritionsuggested that there are potential benefits for health in addition to increasing muscle mass, such as weight lossimprovement of blood pressure and reduced inflammation.
However, most of these studies were carried out with overweight or obese participants, so it is not clear whether the same benefits would apply to healthy people.
Thus, although protein supplements may offer some benefitsmore data are needed to determine their long-term safety and effectiveness — so we should get nutrients from food instead of relying on protein supplements.
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