Macro partitioning
Other protein supplements (soy, casein, pea, rice, etc.) do not show statistically significant differences in muscle strength or fat-free mass gains compared to placebo in healthy adults undergoing resistance training.
If you are using other protein supplements like soy, casein, or pea protein, they may not provide significant additional benefits for muscle strength or mass gains compared to a placebo. Focus on collagen or whey if you want to maximize your results.
The other supplements showed no statistically significant differences compared to placebo (p > 0.05).
Why this rating
Low to moderate certainty of evidence, often based on few studies or indirect comparisons.
Source
Which Protein‐Based Dietary Supplements Most Effectively Enhance Fat‐Free Mass and Strength Gains in Healthy Adults Undergoing Resistance Training? A Network Meta‐Analysis
Marcos D. M. Drummond et al. · Translational Sports Medicine · 2026
DOI 10.1155/tsm2/5557511
More from this paper
- Collagen supplementation significantly enhances fat-free mass and muscle strength gains in healthy adults undergoing resistance training, outperforming whey protein and other protein sources.Good
- Whey protein supplementation significantly enhances muscle strength and fat-free mass gains compared to placebo, but is less effective than collagen.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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