The protein powder supplement market is big business. Popular in the world of sport where muscle growth is a priority, the marketplace is dominated by glossy pictures of cut models and an ever-expanding list of claims for how these products will pack on the muscle. So, do the bros at the gym have it right in that you need these supplements if you’re serious about the gainz, or could plain old boring ‘food’ do the same job? In today’s podcast, I dig deeper into the world of protein and muscle growth and explore what the research says about protein supplements and then put this into context for what it means for the typical sportsperson.

Links referred to in the podcast

Review and meta-analysis of protein supplementation and muscle growth https://bjsm.bmj.com/content/52/6/376.long
Review of nutrient timing in exercise https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
Soy protein supplementation in resistance training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/
Pea protein supplementation in resistance training https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5
Vegetarian versus omnivore athletes https://pubmed.ncbi.nlm.nih.gov/27854281
Diet intervention in young adults with depression https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222768

Episode transcript
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