Protein powder

Protein powder is a concentrated protein source, usually made from whey, casein, soy, pea, or other isolates. It is used to help people reach daily protein targets for muscle gain, recovery, or dieting phases.

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Helps lifters reach daily protein targets; extra benefit is most relevant when habitual protein intake is below target.

Strong if needed hypertrophy / recovery 7 linked sources Content audit 2026-05-16

Headline Finding

Morton 2018: +0.30 kg FFM, +2.49 kg 1RM; plateau near 1.6 g/kg/day.

Dose Context

Use as needed to reach about 1.6 g/kg/day total protein; higher intakes may help some dieting lifters.

Important Caveat

If total protein is already adequate, another shake is usually redundant.

Source Drawer

Linked Research

7 papers and evidence links - audit 2026-05-16

Meta-analysis Morton 2018 meta-analysis
Position stand ISSN protein position stand
Position stand ISSN EAA position stand
Meta-analysis Healthy adults protein meta-analysis
Meta-analysis Protein dose-response meta-analysis
Position stand Nutrient timing position stand
Meta-analysis Protein timing meta-analysis

Product recommendation

Evidence-Matched Product Links

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These links are only shown when we believe the product is genuinely useful for the stated claim and matches the evidence use case. Check the current Amazon label for dose, form, allergens, third-party testing, and seller details before buying. A product being available commercially does not change the evidence rating.

Protein powder option on Amazon
Useful when it helps close a real protein gap; check the current label for protein per serving, allergens, sweeteners, and third-party testing.
Checked 2026-05-04 - Amazon
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How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

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