Evidence grade: A
Getting enough total protein supports muscle gains from training. Benefits level off at about 1.6 g per kg of body weight a day in the largest meta-analysis.
What it is
Concentrated protein from whey, casein, egg, soy, pea or rice. It is food in a convenient form, not a special compound.
What people claim
- Bigger muscle and strength gains with training
- Better recovery
- Feeling fuller on a calorie deficit
Doses used in studies
Studies commonly use 20–40 g per serving. Total daily intakes of about 1.4–2.0 g per kg of body weight are well studied in people who train.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- People with kidney disease, who may need a protein limit from their doctor
- People with milk allergy or lactose intolerance (choose non-dairy or isolate)
- Check labels for third-party testing, since supplements are not pre-approved
- Pregnant or nursing people: ask a doctor first, as safety data is limited
- Anyone taking prescription medication: check with a doctor or pharmacist for interactions
- Under 18: talk to a doctor or parent before using any supplement
Holistic and Eastern context
Plant proteins such as dal, paneer, tofu, tempeh and lentils have fed traditional Asian diets for centuries. A blend of legumes and grains gives a complete amino acid profile.
Sources
- Meta-analysis of protein supplementation and resistance-training gains Morton et al., Br J Sports Med, 2018
- ISSN position stand: protein and exercise Jäger et al., J Int Soc Sports Nutr, 2017
← All supplements · Laws & Research
Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.