Protein helps the body repair cells and create new cells. Protein is made up of amino acids, which help the body grow, repair and break down food. They are also a source of energy if not enough calories are consumed.
While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, some research indicates that consuming more protein than the RDA could offer potential benefits.
A 2020 research review in the Journal of Obesity and Metabolic Syndrome indicated that a high-protein diet (1.07 to 1.60 grams of protein per kilogram of bodyweight) could encourage weight loss, increase feelings of fullness and lead to lower risk factors of cardiovascular disease, like high blood pressure.
A higher protein intake may also support men who hit the gym: A 2021 review in Nutrition Reviews found that a higher protein intake (between an extra 0.5 and 3.5 grams of protein per kilogram of body weight above what participants typically consumed) was generally associated with greater lean body mass. The review also indicated that increasing one’s daily protein intake by as little as 0.1 grams per kilogram of body weight could help maintain or increase muscle mass.
In essence, protein powder could help men build muscle, lose weight and support overall health, says Raj Dasgupta, M.D., a board-certified physician and chief medical advisor for Garage Gym Reviews.