We need protein in our diets for our muscles to grow and recover themselves. Protein is the basic building blocks of all cells in our body. This function of protein is of particular importance for muscle cells. Skeletal muscle needs more protein then other tissues, the protein turnover is also more evident and observable in muscle tissue than in most other tissues in our body. Protein may be used as a direct source of energy but normally this only occurs if the carbohydrate intake is too low in relation to the amount of energy required for a specific activity. Protein is broken down in our metabolism into smaller molecules called amino acids. Amino acids are essential nutrients but are also the actual building blocks of protein. Amino acids are divided into two main categories, essential amino acids,which the body cannot produce itself, and non-essential amino acids which can be synthesized in the body. The distribution of amino acids is different in different sources of protein. The best quality protein has a wide distribution of amino acids. In many protein supplements this distribution of amino acids is optimized for muscle growth.

The amount of protein athletes need has been a topic of debate for many years. People who are very active, especially those who train frequently, generally require more protein than those who don't. The debate revolves around which category of athletes actually benefits from taking protein supplements, and exactly how much protein is needed. Studies have showed that almost anybody may benefit from a higher intake of quality protein, however there are some forms of exercise in which the potential benefits are greater then with other forms of exercise.These forms of exercise includes strenght training, bodybuilding and fitness training. A controlled study by the American society of clinical nutrition showed that protein supplementation during a 6 month conditioning and strength training program had a marked beneficial effect on insuline-like growth factor, protein synthesis and bone mineral turnover compared to placebo. Several other studies have suggested similar effects. Some studies have found no conclusive evidence on the effect of protein supplementation , but hardly any studies suggests any adverse effects.

Who should use Protein supplements

Wether the protein should come mainly from high quality, protein rich food or from supplements depends on the situation. For athletes that trains hard a combination is preferable. This is true because protein supplements are taken up and metabolized by the body at a much higher rate then protein from foods. The reason for this is that the powder comes in a hydrolyzed or free form, which means that the protein does not need to be broken down before it can be utilized.Taking protein supplements immediately after a hard training session will therefore speed up recovery which means you can train more frequently without overtraining. Protein supplements are particularly useful when taken at the right time. However protein supplements alone are not going to help you recover faster if you don't have a well balanced diet to go with it. The best way to find out if you will benefit from protein supplementation is to try it in conjunction with an exercise program. If you have followed an exercise program before without supplementation you have a reference to compare with. If you yourself notice beneficial effects on your own body when taking protein supplements then you will definetely benefit from protein supplementation.