Muscle-protein-synthesis

Protein powder is among the most evidence-supported supplement categories, with meaningful differences between protein types in leucine content, absorption rate, and amino acid profile. This article reviews the evidence on major protein sources and practical dosing.

The evidence-based protein target for weight loss is 1.6–2.2g per kg body weight per day — substantially above standard recommendations. This article reviews the RCT evidence for these targets, the mechanisms behind protein's weight loss advantages, and practical food sources.

Post-workout nutrition affects muscle protein synthesis, glycogen resynthesis, EPOC duration, and long-term metabolic rate through lean mass preservation. This article covers the evidence for timing, macronutrient composition, and specific meal options.