That is just 2 to 4 ounces more meat, chicken, fish, or meat alternative a day than the recommendation for nonathletes. Eating more protein offers no added benefits for athletes. You must eat enough protein to meet your body's basic needs and to sustain athletic performance. Eating more protein does not produce larger muscles. Muscle strength, size, and shape come from training, not dietary protein intake.
Amino acids are small nutrients that link together to make protein.
Many athletes believe that amino acid and protein supplements cam improve performance and increase muscle mass. However, there's little evidence that these supplements benefit the athlete. Amino acids are present in food in the proportions needed by the body, so most athletes can get enough protein and amino acids from the food the eat. Protein-rich foods supply other important nutrients, too, such as vitamins and minerals. Too much protein or amino acids can actually be harmful, causing such side effects as nutrient imbalance, kidney strain, increased fat storage, and dehydration.