Body-building supplements to help build muscles flood the marketplace. Experts share which ones work and which ones to avoid.
Protein Supplements and Muscle Building
A first choice among many athletes is the protein shake. “Low-fat chocolate milk is a great and easy choice for muscle building and recovery,” says Angel Planells, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “Milk can serve as a more economical option compared to more expensive protein drinks.”
Adding a protein powder “can support an athlete in meeting their protein needs if they are unable to meet their recommended needs via food,” notes Yasi Ansari, a registered dietitian and certified specialist in sports dietetics based in Los Angeles, and also a spokesperson for the Academy of Nutrition and Dietetics. She recommends spreading protein intake evenly throughout the day.
Planells warns elite competitive athletes to “do your research to make sure that the protein shake you are consuming does not contain substances banned by college and professional sporting agencies, if applicable.”
The Risks of Excessive Protein Intake
While some extra protein may help rebuild muscle after working out, consuming excessive amounts can be harmful to your liver and kidneys. “Consult with a registered dietitian nutritionist to determine the amount needed for your desired sporting activities and to help you accomplish your goals,” Planells advises.
The Role of Amino Acids
The body uses nine essential amino acids to build proteins, and of those nine, three are called branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. These are found in protein-rich foods like meat, eggs, and dairy products. They are also sold as dietary supplements, most often in powder form.
“Some people love hyping up BCAAs,” Planells says. “However, if we consume a wide variety of foods, you will get an adequate amount of these amino acids. Spend your money on good quality food to get your BCAAs, as they are present in meat, poultry, fish, eggs, dairy products, nuts, seeds, soy, beans, peas, and lentils.”
The Importance of Leucine
Leucine, for example, is an amino acid that helps trigger muscle growth. “It’s like the light switch that helps turn the body’s muscle-building function on,” Ansari explains. “Eating enough protein throughout the day can stimulate pathways within the muscle that support muscle building.” You can meet leucine requirements by consuming about 20 to 30 grams of protein at each meal.
