This comprehensive meta-analysis evaluates how protein supplementation influences the athletic performance and physical recovery of 1,206 athletes across 75 randomised controlled trials.
The researchers discovered that while protein can enhance endurance, muscle strength, and glycogen resynthesis, these benefits often disappeared when total calorie intake was equalised between study groups. Whey protein emerged as the most effective source, particularly for improving lower-body strength and cycling performance in younger athletes. The study suggests that an extra daily dose of 1 g/kg, leading to a total protein intake of roughly 2 g/kg, provides the most significant advantages.
Optimal results for performance and recovery were typically observed after consistent supplementation lasting between 40 and 80 days. Ultimately, the authors conclude that observed improvements may stem from increased energy consumption rather than the unique properties of protein itself.
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