Protein is the supplement considered to be essential for anyone seeking to improve performance, muscle gain or enhance body composition. By consuming addition protein, (in the form of protein shakes or bars for example), your body will recover from exercise faster and be provided with the raw material to build up your muscle mass. Protein is a crucial for hard training athletes whose bodies will break down muscle during exercise. Make sure never to take too much protein as well.
The Academy of Nutrition and Dietetics reports that although athletes only need about 1 gram of protein per kilogram to maintain muscle mass, they require 1.4 to 1.8 grams of protein per kilogram to build muscle mass; this is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day.