"Freedom Loaf with Protein Fries and Peas" photo by super_luminal is licensed under CC BY-SA 2.0.

Does protein make a change in your muscle gains?

According to current research, the most consistent result of protein supplementation with resistance training (Ex. weight lifting) is an increase in your fat free and lean mass. What this means is that you are not likely going to get “huge” off of protein, however, you are more likely to cut fat and become leaner.

The other area that should improve is your ability to recover from your exercise. This in part allows you to work harder during your next workout because your muscles have repaired more than usual.You can take protein supplements for those two reasons, but do not substitute protein for hard work or supplements and powders for good food choices.

The Protein Formula

You should assess your eating habits and try to eat 1.2-2.0 grams per kilogram of body weight per day. For example a 160 pound person is close to 73 kg (Formula: [body weight divided by 2.2] 160 / 2.2 = 72.7). They should eat between 87 grams and 146 grams of protein per day (Formula: [weight in kilograms multiplied by 1.2 - 2.0] 73×1.2=87 and 73×2.0=146).

Of that total protein per day, include around 20 grams post workout. This could include a cup of milk (8g) and 2 eggs (12g) as your post workout meal.

You don’t need large amounts of protein and the typical American diet is enough to supply our bodies with the needed protein. If you look at your daily intake and decide you’re not getting enough protein then whey protein is a good supplement to incorporate into your diet. This will help rebuild some of the protein in your muscles that was broken down during exercise. But there is no need to overdo it because your body doesn’t take excess protein to make more muscles, it will be stored as fat.

Eating a healthy diet with a typical protein intake can be enough to help with the recovery and lean muscle mass gains that will come from your working out. However, if you do not eat enough protein, adding in a supplement may be appropriate.