Peer-reviewed study
Protein supports the training signal
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults
Source details
PubMed-linked citation target.
- Authors
- Tagawa et al.
- Journal
- Journal of Cachexia, Sarcopenia and Muscle. 2022.
- Identifiers
- PMID 35187864 · DOI 10.1002/jcsm.12922
Claim guardrail
What this page should prevent.
Keep the message tied to resistance training and adequate total diet. Protein alone is not a physique plan.
Geebs coaching takeaway
The study only matters if it changes a behavior.
Protein targets are not a branding trick; they support lean mass and strength outcomes when training is present.
Content angles
Safe ways to translate it.
Protein works because the training asks for it
Hit the boring target
Macros are support, not magic
Exact answer pages
Questions that cite this source.
Protein and recomp answer
How much protein do you need for body recomposition?
Protein is one of the most reliable supports for body recomposition, but it is not magic by itself. Training creates the adaptation signal; protein helps support satiety, recovery, and lean-mass retention while calories are managed.
Creatine and brain health answer
Does creatine help brain health as you age?
Creatine is interesting for healthy-aging research, but it should not be sold as a brain-health shortcut. The strongest coaching interpretation is still boring: creatine makes the most sense behind consistent resistance training, sleep, nutrition, and recovery.
Creatine and aging answer
Should men over 30 take creatine?
Creatine is one of the more defensible supplements for trained adults, but it is still support, not the plan. The useful hierarchy is resistance training, protein, sleep, then creatine if it fits health context and consistency.
Fat loss and muscle answer
How do you lose fat without losing muscle?
The muscle-protecting version of fat loss is not a crash diet. It is a controlled deficit, hard resistance training, enough protein, and cardio placed so it supports the plan without stealing recovery from the lifts.
Protein and hunger answer
Does protein help you stay full?
Protein can help many people feel fuller and make a fat-loss plan easier to repeat, but it is not a hunger off-switch. Its best coaching use is as a meal-structure anchor that protects lean mass and reduces the odds of random grazing.
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