Research
Cellular
Protein supplementation increased peak plasma total essential amino acids (EAA).
Practitioners can expect protein supplementation to enhance amino acid availability in young adults.
StrongSupportsmedium confidence
However, protein supplement increased peak plasma total EAA.
Why this rating
Based on a systematic review and meta-analysis.
Source
The Impact of Whey and Soy Protein Supplementation on Resistance Training in Young Adults: A Systematic Review and Meta-Analysis
Brandon Davis et al. · Journal of Dietary Supplements · 2025
DOI 10.1080/19390211.2025.2604679
Meta-analysis
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Whey protein supplementation significantly improved bench press performance by a mean difference of 8.87 (95% CI: 5.95-11.79) and squat performance by a mean difference of 9.60 (95% CI: 5.61-13.60).Strong
- There was no significant effect of either whey or soy protein supplementation on lean body mass (LBM).Strong
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
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