Supplement
Protein Supplement
Use to hit your protein target when food falls short. Not a substitute for whole food.
What it does
A logistical tool — useful when you can't hit your protein target from food, useless if you already can. Total daily protein across 3 to 5 feedings matters far more than the post-workout window.
Dietary protein supplies amino acids that drive muscle protein synthesis; whey is leucine-rich and rapidly digested, producing a strong acute synthesis response.
What the evidence shows
Overall evidence strength: High certainty
Who it's for, who should skip
Anyone falling short of a daily protein target from food. Pick a form and hit your number — the marketing complexity far exceeds the actual decision space.
Running it
- Form
- oral
- Dose
- 25–50 g per serving · 1–2x/day as needed to hit total target
- Titration
- whey or casein for omnivores; plant blends (slightly higher dose) for those avoiding dairy
Stacking & alternatives
Access & cost
Available over the counter. Look for: whey, casein, or plant protein blend.
Last reviewed 27 August 2026.