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Protein

Protein

Protein is a macronutrient made of chains of amino acids, found in foods such as meat, fish, eggs, dairy, legumes and grains.

FitnessWeight ManagementEssential HealthBone & Joint

Does extra protein help strength training?

A meta-analysis of 49 studies involving 1,863 healthy adults found that supplementation during resistance training added an average 0.30 kg of fat-free mass and 2.49 kg to one-repetition maximum strength. These are additional gains during training, not results from powder alone. 1

Strength TrainingSupported

Supplementation can modestly improve training gains. 1

Does more always mean more muscle?

The same analysis estimated a plateau near 1.6 g/kg/day total protein, with substantial uncertainty around that estimate. It is not a precise personal threshold. 1

What about weight and bones?

DGE reviews found little influence on body weight when energy intake met needs; conclusions during calorie restriction remain uncertain. Bone evidence is also inconclusive overall, while a possible reduction in hip fractures after age 65 deserves further study. Uncertainty leaves these questions open. 2

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

Weight Management3 effects

Appetite & CravingsWeight ManagementStrongA3 studies
The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis.2020The Short-Term Effect of Whey Compared with Pea Protein on Appetite, Food Intake, and Energy Expenditure in Young and Older Men2020Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults2018

Rated by SuppCo · high confidenceEvidence record

MetabolismWeight ManagementStrongA3 studies
The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study2023The Effect of Dietary Protein on Protein Metabolism and Performance in Endurance-trained Males2019Effect of long-term dietary protein intake on glucose metabolism in humans2000

Rated by SuppCo · high confidenceEvidence record

Weight lossWeight ManagementModerateA3 studies
Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein2021Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.2016Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials.2013

Rated by SuppCo · high confidenceEvidence record

All studies

21 publications are linked to Protein, newest first.

Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health across the Lifespan2024The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study2023Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein2021The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis.2020The Short-Term Effect of Whey Compared with Pea Protein on Appetite, Food Intake, and Energy Expenditure in Young and Older Men2020Protein-Based Supplementation to Enhance Recovery in Team Sports: What is the Evidence?2019The Effect of Dietary Protein on Protein Metabolism and Performance in Endurance-trained Males2019Associations of dietary protein intake with bone mineral density: An observational study in 70,215 UK Biobank participants.2019High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis2019The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis2018Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults2018A 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 adults2017Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.2017Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.2016The effect of protein timing on muscle strength and hypertrophy: a meta-analysis2013Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials.2013Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.2012Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis2012Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise.2010Dietary Protein: An Essential Nutrient For Bone Health2005

Sources