Also known as:

Protein Building Blocks

What it's supposed to do:

Increase muscle mass and strength. 

How it is supposed to work:

Muscles are made of proteins and proteins are made up of amino acids. Athletes in training need extra protein and amino acids to help build up their muscles.  If they don’t take in extra then they may go into “negative nitrogen balance” which causes muscle fatigue.  Some people think that taking in extra amino acids may get the body to produce more hormones to help them build up muscles, but this has not been proven.

Does it work?

Protein intake of more than the daily recommendation does   not increase muscle size or strength and does not increase hormone levels.

Are they safe?

Depends.  You need to not take more than 2 grams per kilogram of body weight per day and you have to have healthy kidneys.  If you take in more than that it can hurt your kidneys.  If you have kidney disease then your daily intake of protein needs to be less.

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Last modified: October 23, 2005