Extremely high priority
17Nice to haveEvidence: solid
Protein
1g per lb of target bodyweight.
Priority Matrix
The numbers.
Four dimensions, scored 1–6, where six is always the good end: cheapest, quickest, easiest, highest impact. Priority is Impact squared, divided by what it costs you in energy, money and time.
Cost$150+/mo
TimeMeal planning
EnergyModerate
ImpactVery high
How sure we are
SolidGood trials pointing the same way.
Kept separate from the priority score on purpose: confidence in the evidence never raises how worth-it something is.
What we read
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
British Journal of Sports Medicine · 2018
Across 49 studies and 1,863 people, extra protein added about 0.3 kg of fat-free mass and small strength gains on top of training; benefits plateaued around 1.6 g per kilogram of bodyweight per day.
- Dietary protein for athletes: from requirements to optimum adaptation
Journal of Sports Sciences · 2011
A narrative review of nitrogen-balance and tracer work puts an athlete's useful range at roughly 1.2–1.7 g/kg/day — well below the 1 g per pound (about 2.2 g/kg) this card uses as a simple target.
Research from McMaster University. We cite their published work. They have no involvement with Anew.
Where this falls down
Still unknown. The 1 g per pound mnemonic overshoots the 1.6 g/kg plateau in the training meta-analysis; extra protein past that is mostly expensive urine in people who already lift.
Topics
Where it fits.
Related products
The gear.
Products that share a topic with this intervention. Same matrix scoring, same restraint.
- Important
Best ValueNutritionThe dessert with a cocoa-flavanol dossier.
Cost$4–8TimeNoneEnergyEffortlessImpactModerate - Extremely high priority
Top ChoiceMuscle & StrengthThird-party tested. Tasteless. Mixes clean.
Cost$16TimeNoneEnergyEffortlessImpactHigh
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