To build muscle, it is necessary to consume an adequate amount of protein, while being mindful of the quality and consumption of supplements such as whey.

noli's read

This advice is based on the scientific consensus that sufficient protein intake is essential for muscle hypertrophy during resistance training. Meta-analyses, notably published in the Journal of the International Society of Sports Nutrition, confirm that whey supplementation can help meet protein goals when dietary intake is insufficient. Dr. Mohamed correctly emphasizes the notion of a 'good level,' which avoids unnecessary excess, as studies show that beyond a certain threshold (approximately 1.6g to 2g per kilogram of body weight), additional intake provides no further significant benefit for muscle building. The 'risk' aspect mentioned is often linked to the quality of products on the market (contaminants) rather than the proteins themselves. It is important to note that whey is not magic: it remains a convenience tool rather than an obligation compared to whole food protein sources. The analysis is therefore well-aligned with current evidence, which prioritizes solid food while acknowledging the practical utility of supplements.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
4. 4Tagawa R, Watanabe D, Ito K, et al. 2020
5. 5Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015