Do Extra Amino Acids and Protein Build Bigger Muscles?
Martin J. Gibala, Ph.D. McMaster University Do athletes really need massive amounts of protein or amino acid supplements to maximize muscle growth? For many body builders and strength athletes, the answer is “yes.” But what do the experts on sports nutrition and exercise physiology say? Leading scientific organizations such as the American College of Sports Medicine, American Dietetic Association and Dieticians of Canada have concluded that athletes have only slightly higher protein requirements than sedentary individuals. Moreover, the vast majority of athletes consume protein in their normal diets in excess of any increased requirement. Provided that sound nutritional practices are followed and energy intake is sufficient to maintain body weight, strength athletes require about 15% of their total caloric intake from protein and do not need to fortify their diets with expensive protein or amino acid supplements. While most athletes do not need “extra” protein, there is compelling scie
