Protein and its components—when to take it, how much, which type—have been a controversial issue since its inception. Athletes who want to build muscle and increase speed are aware of the benefits of protein, but don’t always know the right direction to take in its usage.

Any real debate over the issue of protein was settled in the 90’s when several monitored research studies established that strength as well as endurance athletes needed more protein than had been earlier supposed by energy equations and by simple nitrogen loss gauges.

Most athletes worldwide now accept that high-protein diets improve performance and muscle mass. There are a couple of reasons why I have to agree with this scientifically. First, the high protein intakes could lead to a strong positive nitrogen status which, when combined with rigorous strength training, encourages growth. Second, there are other nutrients in high protein foods that may help performance. Such nutrient possibilities include specific amino acids and creatine.

Athletes require a greater amount of protein than recommended by many nutritionists. I recommend that an athlete eating sufficient calories should consume about 1 gram per pound of body weight.

When excess protein intake is higher, athletes interested in increasing lean body mass while minimizing fat mass may be benefitted. This extra intake can increase metabolism relative to other nutrients, stop insulin-related fat gain, optimize anabolic hormone levels, and improve cardiovascular health. Whole food protein sources also contain creatine and other nutrients known to be beneficial to the athlete.

In order to meet daily protein requirements, people should consume high quality protein at every meal. While possible with whole food sources only, this can become inconvenient on a regular basic. Because I recognize that convenience is fundamentally necessary for most people in our fast-paced society, I recommend using protein supplements.

These provide a quick and simple means ob obtaining protein that is comparable in price to other whole protein sources. In general, a good plan might be to consume three or four whole food meals per day and two to three protein supplement meals.

Supplemental proteins are mostly protein sources derived from milk such as milk protein isolates, whey protein isolates, and casein. Milk proteins have several very potent peptides that control digestion, immunity, and muscle enlargement.

New protein technologies are constantly emerging and exhibiting potential in increasing athletic performance, changing body composition, and improving general health. In the future these proteins and possibly others that we don’t even know about yet may emerge as valuable anabolic, anti-catabolic, and performance-enhancing aids. Protein consumption is the bottom line to keeping your body anabolic, and to getting the results you want in your muscle building.