Basic Research: Protein Increases Bone & Muscle Building Chemicals

Protein has been the supplement of choice for bodybuilders and strength athletes since ancient times. Milo of Krotona - six-time Olympic champion in wrestling - is said to have eaten massive quantities of beef when he was in training. Protein powder has been the mainstay of supplement manufacturers since the 1950's. More recent studies found that consuming excessive protein (greater than 1.5 grams of protein per kilogram of bodyweight) increases enzymes that break down proteins. Excessive protein intake may slow recovery and promote muscle breakdown after exercise. But don't stop taking your protein shakes just yet Researchers from the U.S. Department of Defense found that protein supplements that increased daily protein intake above two grams per kilogram of bodyweight increased levels of the muscle growth factor IGF-1, as well as chemical markers of bone turnover.

These findings are indirect evidence that high protein intake is good for muscle and bone, but they did not show that it speeds muscle hypertrophy or enhances bone density. Scientists have been arguing about the ideal protein intake for more than 100 years. We have more sophisticated tools than we had in the old days, so perhaps we will solve this problem soon. Until then, we advise bodybuilders to consume about 1.5 grams of protein per kilogram of bodyweight per day.