Does a High Protein Deit Help Build Muscle?

 

Does consuming high amounts of protein help you to build muscle? According to the beef industry, it sure does. "Studies show exercise is more effective with a higher-protein diet," says its web site beefitswhatsfordinner.com. This illustrates why "studies show" should be a red flag. Because in fact, studies show just the opposite.

Researchers found that 10 weeks of strength training plus a moderate amount of protein were enough to build muscle in previously sedentary middle-aged people. And extra protein brought no added gains. In the study, 50 people with little or no experience lifting weights were assigned to do resistance training while consuming either a "moderate" 0.5g of protein per pound of body weight or 0.7g.  After the 10 weeks, strength increased equally in both groups regardless of protein intake.

"The findings run counter to a common belief among exercisers," said researcher Colleen McKenna, a registered dietitian and graduate student at the University of Illinois Urbana-Champaign. "Protein is essential for muscle maintenance and growth. But the typical American diet contains plenty of it," McKenna said. "If you're getting enough high-quality protein in your diet then 'enough' is probably enough."

Sorry beef industry. But studies don't show.