Every week, I filter through the latest sports science research. The goal is to find the most interesting new research, break down the findings, and turn it into actionable insights you can use in your training.
This week’s first study has to do with protein and lifting.
The study
In this study, researchers analyzed 23 randomized controlled trials involving 611 healthy young adults. They compared people who did resistance training with those who combined training with protein supplementation.
Intervention duration was a significant moderator (p = 0.037), while protein timing was borderline (p = 0.073). The authors stress the benefit is not universal: it depends on duration, timing, training background, and how much protein people were already eating.
The protein groups gained more strength. Compared to training alone, they added:
- 2.63 kg to their bench press
- 7.40 kg to their squat
The benefits weren't the same for everyone. The squat improvements were most apparent in studies lasting 12 weeks or less. The results also suggested that taking protein around exercise or before sleep might make a difference.
Why it matters
As athletes, we already know that protein is important. However, this study is a reminder that protein is not just about recovery. Getting enough can help you get more out of your strength training.
If you're a hybrid athlete, runner, or cyclist who lifts to build strength and stay durable, protein may be doing more than helping you recover. It also shows that protein timing might matter more than we think.
My thoughts
An extra 7 kg on your squat is a meaningful difference. But I wouldn't take this as evidence that more protein always means more strength. The effect was strongest in specific scenarios, which shows that this might really be about closing the gap.
If you are already getting enough protein from your diet, taking extra might not deliver any meaningful strength gains. However, if you are falling short, it shows how taking a convenient supplement like Egg White Protein Isolate can make a difference.
The benefits depend on factors such as how long you're training and how much protein you're already eating. If you're consistently falling short of your daily protein target, addressing that gap may be more useful than simply adding more.
A convenient protein source like Egg White Protein Isolate can help you meet your daily target without overcomplicating your routine.
