More Protein Powder Will Make More Muscle
First, in a 2009 study, researchers found that a meal with 30 grams of protein increased muscle synthesis by 50 percent, and a meal with 90 grams of protein also only increased protein synthesis by 50 percent. Your body can only absorb a certain amount of protein at once, but that doesn't necessarily mean you should slam a second or third protein shake later in the day.
Dr. Kominiarek says the real issue is that many people who use whey- and casein-based shakes (which contain lactose) may not realize they have a slight intolerance to them. "This can lead to gastric inflammation and then low thyroid hormones," says Dr. Kominiarek. If your gut is inflamed, you won't be able to create enough of the right hormones.
"I see it a lot in people who overuse protein powder," he says. Symptoms include fatigue, weight gain, as well as dry skin and hair.