Evidence supporting the use of: Protein (unspecified)
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Protein supplementation is strongly supported by scientific evidence as beneficial for body building and muscle development. Numerous studies have demonstrated that dietary protein, whether from food sources or supplements (such as whey, casein, or plant-based proteins), plays a critical role in muscle protein synthesis, recovery, and hypertrophy when combined with resistance training. Research consistently shows that athletes and individuals engaging in regular strength training have higher protein requirements compared to sedentary individuals. Meta-analyses and systematic reviews have found that protein supplementation, particularly in the context of a structured resistance exercise program, results in greater gains in muscle mass and strength than resistance training alone.

The timing of protein intake—especially post-exercise—has also been investigated, with evidence suggesting that immediate consumption may further enhance muscle protein synthesis. The type of protein can influence absorption rates, but overall, total daily protein intake is the most important factor. Reputable organizations, such as the International Society of Sports Nutrition (ISSN), recommend protein intakes of 1.4–2.0 g/kg body weight per day for individuals aiming to build muscle. Thus, the use of protein supplements in body building is well-validated by scientific research, and is not merely based on tradition or anecdotal reports.

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