Does Protein "Build" Muscle

 

There is no question that protein is the key building block for muscle tissue. Or that many people are not getting enough protein in their diet. (The RDA for protein is 0.36 grams per pound of body weight, while many experts recommend 0.50 grams). But does consuming more protein promote muscle growth?

A recent study in Canada randomly assigned 22 older women to drink two cups of whole milk, skim milk or almond milk daily for three days during which they did their normal walking routine. Then three more days when they walked 50% more steps than usual. The dairy drinkers (either whole or skim) were getting about 25% more protein every day than the almond milk drinkers.

Muscle growth (as measured by muscle biopsies for protein synthesis) increased when the women did 50% more walking than usual. The amount and type of protein consumed made no difference.

This is only one study but it suggests that while it is very important to be getting at least the minimum RDA for protein every day, consuming more protein is not likely to promote muscle growth. It is the exercise that is the key.