← Back to the evidence library
Nutrition
AEffects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis
Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, Liu L, Hao L, Yang W · 2024 · International Journal of Sport Nutrition and Exercise Metabolism
REZA evidence rating A: High confidence
Methodology
Meta-analysis
Population
116 RCTs, 4,711 adults undergoing resistance training
Intervention
11 timing strategies and 14 types of protein supplementation combined with RT
Findings
Protein type (whey, casein, soy) and timing (pre vs post vs spread throughout the day) had minimal impact on outcomes when total daily protein was adequate — counter-evidence to the 'anabolic window' myth.
Outcome measures
Muscle mass, muscle strength, physical performance
Limitations
Network assumptions; heterogeneity; varying control conditions; some comparisons limited.
Original source
DOI: 10.1123/ijsnem.2023-0118 · PMID: 38039960
View on PubMed →