> ## Content Index
> Fetch the complete content index at: https://www.foodconsumer.org/llms.txt
> Use this file to discover other available public pages before exploring further.

# Protein supplements help grow muscle, enhance strength/performance
- URL: https://www.foodconsumer.org/protein_supplements_help_grow_muscle_0909141151/
- Published: 2014-09-09T12:50:00.000Z
- Updated: 2026-09-22T16:16:12.000Z
- Description: A review of more than 30 studies found protein supplements did not build lean mass or strength during the first weeks of resistance training in untrained people, but did promote strength gains in trained and untrained adults as training duration, frequency and volume rose.
- Author: Food Consumer
- Tags: Supplements, Nutrition, #vivvo-import

Tuesday Sep 9, 2014 (foodconsumer.org) -- Protein supplements are commonly consumed by athletes and recreationally active men and women to grow muscle, enhance strength and improve physical performance.

A review of more than 30 studies found protein supplements do not help grow lean mass and enhance muscle strength during the initial weeks of resistance training in untrained men and women. However, protein supplementation does promote gains in muscle strength in both untrained and trained men and women as the duration, frequency and volume of resistance training increase.

The common proteins available on the market are whey protein concentrates, whey protein isolates, soy protein isolates, soy protein concentrates, and pea protein.

Comment: It is a good idea for physically active older men and women to take some protein supplements or amino acid supplements. Muscle mass loses at a rate of 1% per year as a person gets old. Muscle loss can increase risk of bone fracture and taking protein supplements or amino acid supplements may help slow the muscle-losing process.(David Liu, PHD)

Pasiakos SM, McLellan TM, Lieberman HR. The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Med. 2014 Aug 29