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- 1 Impact Whey Protein Concentrate
- 2 What other ways to take protine for the body to increase muscle
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What other ways to take protine for the body to increase muscle
The short version: whole food protein sources work as well as supplements for muscle gain, and timing matters more than the specific source.
The evidence in this retrieval is mostly about older adults and special populations, not young healthy people trying to build muscle. But the pattern is consistent: resistance training drives muscle gain, and protein supports it. The source matters less than getting enough total protein and taking it close to exercise.
In older men, taking a protein supplement immediately after resistance training increased lean body mass by 1.8% over 12 weeks, while taking it 2 hours later led to a 1.5% loss [7]. That is a 3.3% swing from timing alone. In older women, resistance training with optimized protein intake reversed frailty, but adding extra leucine did nothing beyond the control [6]. A meta-analysis of older adults with osteosarcopenia found strength training improved muscle mass and handgrip strength, but adding protein supplements gave no extra benefit over training alone [4, 5].
For younger people, the evidence is thinner. Creatine monohydrate has the strongest support: a 2004 review found average strength gains about 8% greater with creatine versus placebo, and weightlifting performance about 14% greater [1]. A rugby trial found creatine increased muscular endurance by about 21% versus 9% for placebo [2]. Branched-chain amino acids (BCAAs) promote muscle protein synthesis after exercise through the Akt/mTOR pathway, but leucine is the key driver; valine and isoleucine mainly enhance leucine's effect [3].
The practical takeaway: eat enough total protein from whole foods (meat, eggs, dairy, legumes), take it within an hour after training, and consider creatine monohydrate at 3-5 grams daily. Whey protein concentrate is convenient but not superior to food. The evidence does not support expensive BCAA supplements over complete protein sources.
| Approach | Evidence for muscle gain | Best for |
|---|---|---|
| Whole food protein post-workout | Strong (timing matters) [7] | Everyone |
| Creatine monohydrate 3-5 g/day | Strong (~8% more strength) [1, 2] | Athletes, older adults |
| BCAA supplements | Weak (leucine alone drives effect) [3] | Not recommended |
| Whey protein concentrate | Thin human evidence | Convenience only |
My call: whole food protein timed after resistance training plus creatine monohydrate is the best-supported approach. Supplements are optional, not necessary. Confidence: moderate for the general approach, low for any specific supplement brand or formulation.
Sources used 7
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Scientific basis and practical aspects of creatine supplementation for athletes
This 2004 review synthesizes evidence on creatine monohydrate supplementation combined with resistance training, outlining mechanisms (including cellular hydration and possible MRF/MHC regulation), factors influencing uptake, practical dosing strategies, and the overall finding …
DOI: 10.1016/j.nut.2004.04.014 -
Effect of in-season creatine supplementation on body composition and performance in rugby union football players
This randomized, double-blind trial in rugby union players found that in-season creatine monohydrate supplementation increased combined bench press and leg press muscular endurance over 8 weeks without altering body composition or aerobic endurance, though lean tissue mass chang…
DOI: 10.1139/H07-072 -
The Effects of BCAAs on Insulin Resistance in Athletes
Elevated BCAAs promote insulin resistance through tissue-specific toxic catabolic intermediates; exercise can mitigate this by promoting BCAA oxidation and BAIBA production, while BCAAs also promote glucose uptake and muscle protein synthesis after exercise.
DOI: 10.3177/jnsv.65.383 -
Independent and combined effect of home-based progressive resistance training and nutritional supplementation on muscle strength, muscle mass and physical function in dynapenic older adults with low protein intake: A randomized controlled trial
In dynapenic older adults with low protein intake, a 3-month, home-based resistance-training program improves muscle strength and some physical functions, while adding protein supplementation to resistance training provides no additional benefit over resistance training alone.
DOI: 10.1016/j.archger.2020.104098 -
Effects of Strength Training on Body Composition, Physical Performance, and Protein or Calcium Intake in Older People with Osteosarcopenia: A Meta-Analysis
A systematic review and meta-analysis of seven randomized controlled trials in older adults with osteosarcopenia showing strength training (including elastic-band and traditional resistance modes) significantly improves skeletal muscle mass index, maximal handgrip strength, and …
DOI: 10.3390/nu17172852 -
Resistance training, but not leucine, increased basal muscle protein synthesis and reversed frailty in older women consuming optimized protein intake
Resistance training with optimized protein intake increased basal muscle protein synthesis and reversed frailty in pre-frail/frail older women, while additional leucine supplementation did not provide extra benefits over the control.
DOI: 10.1007/s11357-025-01877-2 -
Protein Needs of Older Adults Engaged in Resistance Training: A Review
A narrative review concludes that older adults engaged in resistance training likely need 1.0-1.3 g protein/kg/day, above the RDA, and that moderate protein intake appears safe for bone and renal health.
DOI: 10.1123/japa.13.2.223