Which protein alongside strength training adds the most lean mass

Subject: Dose-structure-population interactions of protein supplementation combined with resistance training on body composition: a Bayesian network meta-analysis with dose-response modeling

What this means

Whey protein alongside strength training gave the largest gain in lean body mass, just over a kilogram more than placebo. The gain appeared to level off at 30 to 35 grams per day.

Li Y, Qin G, Wang Z, Zhang J · 2026 · Frontiers in Nutrition

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

Protein dosing shows a dose-response relationship with diminishing returns; protein type has minimal impact when dose is adequate. Population characteristics (age, training status) moderate the effect, so the optimal dose varies by population.

Who this applies to

Adults doing supervised strength training for at least 6 weeks. Some of the trials studied people aged 65 or older.

Size of the research

Thirty-six randomised trials with 1,552 participants in total.

What to keep in mind

Network assumptions; heterogeneity; complex interactions difficult to fully resolve.

Practical conclusion for REZA

Confirms REZA tailors protein advice per client: the optimal dose varies by age and training status, while protein type barely matters once the dose is right.

View method and source

Methodology

Meta-analysis

Population

Multiple RCTs; adults undergoing RT

Intervention

Different protein doses, types, and populations with RT

Outcome measures

Body composition (lean mass, fat mass)

Original source

DOI: 10.3389/fnut.2026.1860234

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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