Does Protein actually make a difference, or is it overhyped?

A foundational meta-analysis and meta-regression established that protein supplementation meaningfully augments resistance-training-induced gains in muscle mass and strength in healthy adults, and this has been extensively replicated in older adults with sarcopenia specifically, including network meta-analyses comparing different protein types and dosing strategies. Weighing the data: Protein looks well-supported and consequential — the evidence is rated strong (82/100) and its estimated impact on longevity is also rated highly (68/100), making it one of the more solidly-backed choices on Vitaebase.