The Effect of Protein Sources on Muscle Mass and Recovery Time in Athletes: A Comparison Between Protein Supplements and Natural Foods (Literature Review)
DOI:
https://doi.org/10.31851/hon.v9i1.21026Abstract
This study aims to examine the effect of protein sources on muscle mass gain and recovery time in athletes by comparing protein supplements and protein derived from natural foods. The underlying issue of this study is the limited availability of comprehensive research that directly compares the effectiveness of these two protein sources within the context of sports nutrition. The method used is a literature review, involving the search of scientific articles through Google Scholar, PubMed, Scopus, and ScienceDirect databases, using the PICOS framework as the basis for article selection. A total of 10 research articles consisting of systematic reviews, meta-analyses, randomized controlled trials, and observational studies were analyzed descriptively and synthesized.The findings indicate that protein intake, whether from supplements or natural foods, has a positive effect on increasing muscle mass and accelerating athlete recovery, particularly when combined with resistance training. Optimal protein requirements generally range from 1.6–2.0 g/kg body weight per day, and protein effectiveness is more strongly influenced by adequate dosage and amino acid quality, especially leucine content, rather than the protein source itself. It is concluded that both protein supplements and natural foods are equally effective in supporting muscle adaptation and athlete recovery; therefore, the choice of protein source should be tailored to individual needs, training context, and food availability.
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