Verdict: Worth it
A 2018 meta-analysis found gains in muscle from extra protein with lifting levelled off at around 1.6 g per kg of body weight a day. More than that showed no clear added benefit for muscle.
What it is
Building every meal and snack around protein, often with high-protein snacks and drinks.
Why it is trending
"Protein-maxxing" and high-protein food launches grew fast on social media and in stores through 2025–2026.
How to try it safely
- If you lift, about 1.2–1.6 g per kg a day covers most needs, spread over 3–4 meals.
- Get it from food first: eggs, dairy, fish, poultry, lentils, beans, tofu, paneer.
- Keep fibre, fruit and vegetables in the plate. High-protein snack bars are not a meal plan.
- Ask your doctor about protein targets if you have kidney disease.
Holistic and Eastern context
Plant-forward traditions show you can hit protein goals with dal, chana, paneer, tofu and tempeh. Balance and variety come first.
Sources
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. PubMed 28698222
- Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. PubMed 35187864
← All trends · Supplement Evidence Guide · 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.