Protein

1997: compare slow and fast proteins

In 1997, Boirie and his colleagues compared two dairy proteins, whey and casein, and observed differences in the speed of appearance of amino acids and metabolism after ingestion. This work contributes to the distinction between “fast” and “slow” proteins. It's about a short-term metabolic response, not a universal ranking of the best products for gaining muscle for months.

2013: questioning the shaker moment

A meta-analysis published in 2013 examines the effect of timing of protein consumption on strength and hypertrophy. She highlights the importance of taking total protein into account when comparing results. The studies therefore do not justify making all progress dependent on a shake taken immediately after the session: the place of the intake must also be understood in the diet of the day.

2018: specify the daily benchmark

The meta-analysis by Morton and colleagues brings together 49 studies on protein supplementation and resistance training. She observes an average benefit on adaptations and estimates a plateau point around 1.6 g/kg/day, with statistical uncertainty extending higher. This result helps to define a practical benchmark; it does not set a threshold identical to the nearest gram for each practitioner.

2023: study plant-based foods

A trial published in 2023 compares protein-rich omnivorous and plant-based diets with progressive training. In this small sample of young adults, both approaches supported comparable muscle gains. The study shows that a diet without animal proteins can meet this objective when organized with sufficient protein; it does not mean that all sources are interchangeable in identical portions.