Protein
Widely researched sports nutrition supplement providing amino acids to support muscle synthesis, recovery, body composition, and satiety.
Protein
Widely researched sports nutrition supplement providing amino acids to support muscle synthesis, recovery, body composition, and satiety.
Strong evidence for building and preserving muscle with training; useful for satiety during weight loss.
Protein is a macronutrient of amino acids essential for tissue repair. Supplemental forms include whey (fast-absorbing), casein (slow-release), and blends of pea, soy, or rice. It stimulates muscle protein synthesis via the mTOR pathway. Meta-analyses confirm it augments strength and lean mass with resistance training, preserves muscle during dieting, and supports satiety. It also reduces sarcopenia risk in older adults. Most likely to benefit: athletes, dieters, and adults over 60 with low intake.
Proven Benefits
Protocol
Onset Time
Who Should Consider
Food Sources
- Chicken breast (~31 g protein per 100 g)
- Greek yogurt (~10 g per 100 g)
- Eggs (~6 g each)
- Lentils (~9 g per 100 g cooked)
- Salmon (~20 g per 100 g)
- Tofu (~8 g per 100 g)
How It Works
Protein provides essential amino acids that activate the mTOR signaling pathway, stimulating muscle protein synthesis. Leucine and other branched-chain amino acids act as key signals for anabolism. Sufficient protein intake shifts nitrogen balance positive, supporting tissue repair and lean mass maintenance.