Protein
Best for
Build stronger muscles
Likely strong benefit · 10–600 g/day for 6 weeks · 2 meta-analyses , n=5.7k
8 papers · 3 claims · 19 outcomes scored · 2 positive
Outcomes
What protein actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Higher one-rep max, stronger grip, and more force from every muscle group.
More muscle tissue, better body composition, and size that reflects the work you put in.
Body fat percentage drops and the mirror shows it before the scale does.
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Build stronger muscles Likely strong benefit | | 3 meta-analyses n=5.7k Meta-analyzed | 10–600 g | 6 wk | #2/38 |
| Build and keep muscle Likely benefit | | 1 meta-analysis n=5.3k Meta-analyzed | 10–80 g | — | #1/21 |
| Lose body fat Probably doesn't help | | 1 meta-analysis n=402 Meta-analyzed | — | — | — |
Recommended Protein products
Real products that dose Protein where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.
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OmniLife
PowerMaker
Well dosed 66 Gram(s)/day A formula -
Garden of Life Dr. Formulated
MD Protein Fit Fair Trade Rich Chocolate Flavor
Well dosed 34 Gram(s)/day B formula -
Garden of Life Dr. Formulated
MD Protein Fit Creamy Vanilla Flavor
Well dosed 34 Gram(s)/day B formula
Chosen for adequate Protein dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.
Risk profile
Adverse events and known drug interactions
Safety events
Sources
- 1. Effects of Protein Supplementation During High-Intensity Functional Training on Physical Performance in Recreationally Trained Males and Females: A Randomized Controlled Trial. (2025) ↑
- 2. The Effects of Ingesting a Single Bolus of Hydrolyzed Collagen versus Free Amino Acids on Muscle Connective Protein Synthesis Rates. (2025) ↑
- 3. Effects of different dietary supplements combined with conditioning training on muscle strength, jump performance, sprint speed, and muscle mass in athletes: a systematic review and network meta-analysis. (2025) ↑
- 4. Ingestion of 20 g Whey or Canola Protein Does Not Further Increase Muscle Protein Synthesis Rates During Recovery From Resistance Exercise In Healthy, Young Females. (2025) ↑
- 5. Plasma mineral status after a six-month intervention providing one egg per day to young Malawian children: a randomized controlled trial. (2023) ↑
- 6. The impact of dietary supplements on blood pressure in older adults: A network meta-analysis of randomized controlled trials. (2024) ↑
- 7. Effects of Nutritional Supplements on Explosive Lower Limb Performance in Volleyball Players: A Systematic Review and Network Meta-Analysis. (2025) ↑
Generated August 14, 2026
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