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Key evidence-based facts about protein: 1.6–2.0g/kg/day for lean mass preservation (not just for athletes); protein reduces daily calorie intake by ~440 kcal (Weigle 2005); protein powder is equivalent to food protein when dose-matched; high protein does not damage kidneys in healthy adults (Antonio 2016). Common supplement myths: protein replaces resistance training, BCAAs add benefit when protein is adequate, supplements are better absorbed than food protein.