howtosupplement
Performance/Weight/Longevity

Protein

Widely researched sports nutrition supplement providing amino acids to support muscle synthesis, recovery, body composition, and satiety.

Protein

Protein

85
score
A
evidence
Safe
risk

Proven Benefits

01Enhances strength with training
02Supports lean mass preservation
03Reduces sarcopenia in older adults
04Accelerates post-exercise recovery
05Supports satiety and weight control

Chemical Forms

Recommended
  • Whey protein isolate (WPI, ~90% protein, low lactose)
  • Whey protein concentrate (WPC, ~70-80% protein)
  • Pea + rice protein blend (complete amino acid profile)
  • Micellar casein (slow-release, overnight)
Avoid
  • Proprietary blends with undisclosed ratios
  • Products with excessive added sugars (>5 g/serving)
  • Amino spiked formulas (inflated protein claims)
Expert Note

Whey protein isolate is highly pure, rapidly absorbed, and low in lactose. Concentrate retains bioactive fractions at a lower cost. Pea and rice blends match whey's amino acid profile when leucine is balanced. Micellar casein clots in the stomach for slow release. Avoid proprietary blends, excessive added sugars, and amino-spiked formulas that inflate protein claims.

Protocol

Amount
20-40 g per serving
Frequency
1-3 times daily
When
Within 2 hours post-workout; any time to meet daily protein targets

Condition-Based Dosing

Muscle growth with resistance training
1.6-2.2 g/kg/day total protein (food + supplement)
Weight loss while preserving lean mass
1.8-2.4 g/kg/day total protein, higher end during calorie deficit
Older adults / sarcopenia prevention
1.2-1.6 g/kg/day total protein; 25-40 g per meal
General health and satiety
20-30 g per serving, 1-2 times daily
Endurance athletes
1.4-1.8 g/kg/day total protein

Safety & Limits

Upper Safe Limit
No established UL; up to 2.5 g/kg/day well-tolerated in studies
Cycling
Safe for continuous use

Contraindications

Cow's milk allergy (for whey/casein; use plant-based alternatives)
Lactose intolerance (use WPI or hydrolysate; very low lactose)
Severe kidney disease (high protein may accelerate progression; medical guidance needed)
Phenylketonuria (some products contain phenylalanine)
Known allergy to soy, pea, or other plant protein source

Synergies

Creatine

Complementary mechanisms: protein for muscle protein synthesis, creatine for ATP and cell hydration

Vitamin D3

Vitamin D supports muscle function and protein utilization

Leucine

Key mTOR activator; useful to boost plant-based protein's anabolic signal

Avoid Combining With

  • ✕Excessive fiber at same meal (may slow protein digestion)
  • ✕Alcohol (impairs muscle protein synthesis and recovery)
  • ✕Very high single doses >40 g (diminishing returns for MPS per meal)
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