Protein supplementation is strongly supported by scientific evidence as an effective aid for athletic performance, exercise recovery, and muscle building. Numerous randomized controlled trials and systematic reviews have shown that protein intake above habitual dietary needs can enhance muscle protein synthesis, especially when combined with resistance or endurance training. The timing, amount, and type of protein are all influential, but consuming 20-40g of high-quality protein (such as whey or casein) soon after exercise is widely regarded as optimal for muscle repair and growth.

Protein helps athletes and physically active individuals by providing essential amino acids required for muscle tissue repair, reducing exercise-induced muscle damage, supporting immune function, and promoting adaptations such as increased muscle mass and strength. Meta-analyses indicate that protein supplementation leads to greater increases in muscle mass and strength compared to placebo, especially in novice exercisers or during periods of intense training.

Sports nutrition guidelines from organizations like the International Society of Sports Nutrition and the American College of Sports Medicine recommend protein intakes of 1.2-2.0 g/kg body weight per day for most athletes, higher than the general adult requirement. There is little evidence of harm from higher protein intakes in healthy individuals. Thus, the use of protein as an athletic and exercise aid is robustly validated by scientific research.