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In conclusion, there is clearly a discrepancy in the available research regarding to the efficacy of protein supplementation on strength and muscle mass gains associated with exercise and resistance training. A multitude of studies have been done looking at this issue, but they are almost uniformly plagued by poor design and execution, so it is difficult to determine what is in fact reliable data and what is not. The supplementation industry would have us believe that every supplement they sell is the next best thing, and unfortunately some of the research being carried out is funded by these companies, which is also a concern in regards to the validity of the data. At this time my overall conclusion on this subject is that the RDA's recommendation of approximately 0.8 g/kg/day or dietary protein is certainly adequate for the average active person. There may be some small benefit from protein supplementation in individuals who are pushing themselves harder than the vast majority of people with resistance training, but how much of an effect and whether or not it is actually do to the protein is uncertain. Due to the relative safety of these supplements, if an individual is convinced that they are going to gain extra mass and strength, and they can afford to purchase the products, I can see no reason why they should not use them. It is most likely that the vast majority of individuals using these products are making gains because they are having better workouts associated with the knowledge that they are using supplements that they believe will make them stronger. Even if the protein supplements are merely acting as a placebo in this case, the outcome is still augmented by their presence, so the argument can be made that they are in fact effective. To summarize:
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