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How does protein powder impact athletic performance?

Protein powder supplementation is often marketed as a supplement to improve athletic performance, and various studies have investigated its effects in this regard.

Studies have shown that consuming protein before and/or after exercise can help increase muscle protein synthesis, leading to muscle growth and repair. This can be beneficial for strength and power-based athletes, as well as those involved in resistance and endurance training. The type of protein powder consumed can also impact the results. For example, whey protein is often used due to its fast digestion and high concentration of essential amino acids, while casein protein is known for its slower digestion rate and sustained release of amino acids.

Additionally, studies have also investigated the impact of protein supplementation on recovery and endurance performance. For example, one study showed that consuming a protein supplement after endurance exercise improved recovery and performance in a subsequent workout session.

It is important to note that while protein powder supplementation can be beneficial for athletes, it should not replace a well-balanced diet.


  1. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
  2. Rawson, E. S., & Lieberman, H. R. (2017). A review of the effects of protein supplementation on muscle mass, strength and aerobic and anaerobic power in trained individuals. Frontiers in Physiology, 8, 616.
  3. Kato, H., Sagayama, H., Takahashi, K., Noguchi, N., & Kang, J. (2017). The effect of protein supplementation on recovery of muscle function after eccentric exercise: a meta-analysis. Sports Medicine, 47(2), 181-189.
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