Protein (Whey/Plant)
Commonly used for
Weight LossMuscle & StrengthHealthy AgingAthletic Performance
Where to Buy
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
Wellness uses
Muscle soreness relief
This is anecdotal, and there isn't strong clinical evidence that it works for everyone.
What is it? / Overview
Protein provides the amino acids your body needs to repair and build muscle after training and to maintain muscle as you age. Getting enough protein improves recovery, helps you feel fuller between meals, and makes it easier to preserve lean mass during weight loss.
How is it used? / Administration
Form: Whey isolate (best); casein before bed; pea+rice blend for dairy-free
Typical dose studied: 20–40 g per serving; 1.6–2.2 g/kg/day for muscle; up to 2.4 g/kg during caloric restriction
Timing: Any time; distribute across 3–5 meals; within ~2 hrs post-resistance training if intake is otherwise low
Whey isolate is high in leucine and rapidly absorbed. Total daily intake matters more than timing. Aim 25–40 g per meal to maximize MPS.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Avoid with: Chronic kidney disease (Stage 3, 4, or 5) — NOT on dialysis; Food Allergies; Lactose Intolerance
Already taking it? Calculate total daily protein before adding. Supplement only if below daily targets.
Research & references
Morton RW et al. (2018). 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. Br J Sports Med. Kwon HE et al. (2023). Improved Muscle Mass and Function With Protein Supplementation in Older Adults With Sarcopenia: A Meta-Analysis. Ann Rehabil Med. Jäger R et al. (2017). ISSN Position Stand: Protein and Exercise. JISSN.
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