Research
Cellular
Milk proteins, red meat, and mixed protein are effective for gains in both muscle mass and strength.
Practitioners should prioritize milk proteins and red meat in dietary recommendations for muscle gain.
StrongSupportsmedium confidence
Milk proteins (milk, whey protein, yogurt, casein, and bovine colostrum), red meat, and mixed protein were effective for gains in both muscle mass and strength.
Why this rating
Based on a network meta-analysis of randomized controlled trials.
Source
Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis
Huanhuan Zhou et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2023
DOI 10.1123/ijsnem.2023-0118
Meta-analysisCited 17×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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