Macro partitioning
High-protein diets and protein supplements are not essential for athletes, as a varied diet meeting energy needs provides sufficient protein for muscle maintenance and growth.
You do not need to buy protein powder or follow a high-protein diet to build muscle. Focus on eating enough total calories and a variety of foods to meet your energy needs. Your body will adapt to the protein you get from food. Supplements are only useful if you cannot meet your protein needs through food alone or for convenience.
Contrary to popular belief, high protein intakes and protein supplements are not essential, and a varied diet eaten in a sufficient amount to meet energy needs is likely to supply more than enough protein and adequate amounts of most of the micronutrients.
Why this rating
The paper cites Millward's adaptive metabolic demand model and general nutritional science, though it notes individual variability.
Source
The use of dietary supplements by athletes
Ronald J. Maughan et al. · Journal of Sports Sciences · 2007
DOI 10.1080/02640410701607395
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Related findings · Macro partitioning
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- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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