The Claim
In trained individuals consuming approximately 1.7–1.9 g/kg/day of protein at baseline, increasing protein intake to 2.4 g/kg/day via supplementation does not alter body composition or physical performance when training volume is held constant.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're already fit and eat a decent amount of protein, boosting your intake even higher with supplements won’t change your muscle, fat, or performance—as long as your workout routine stays the same.
See the scientific wording
Trained men and women consuming approximately 1.7–1.9 grams of protein per kilogram of body weight per day at baseline can increase their intake to 2.4 grams per kilogram per day through supplementation without altering body composition or performance, provided training volume remains constant.
What the research says
1 studyStudy: Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
The study gave extra protein to people who already lifted weights regularly and found it didn’t change their body or performance if they kept training the same. This supports the idea that more protein alone won’t change results without changing workouts.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.