4.5/5
Strong
evidence
Body composition evidence brief
Protein powder
Helps lifters reach daily protein targets; extra benefit is most relevant when habitual protein intake is below target.
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
- 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
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.
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Protein powder option on AmazonView 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
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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