# Extra Protein With Weight Training Added 7 Kilos to Squats

_Evidence Level: Moderate · Zhang C et al., Frontiers in nutrition, DOI 10.3389/fnut.2026.1946052_

*Protein supplementation and resistance training-induced strength gains in young adults: a meta-analysis.*

- **Evidence Level**: Moderate
- **Why this grade**: The analysis pools 23 randomized studies with 611 people, but the studies were small, their results varied widely and most participants were men.
- **Facts**: Design: Meta-analysis
- **Publication Types**: Journal Article, Systematic Review
- **Journal**: Frontiers in nutrition
- **Sample Size**: 611 young adults in 23 studies
- **Authors**: Zhang C, Wang Y, Huang W
- **Graded and published**: 2026-10-13
- **Last edited**: 2026-10-30
- **Topics**: Protein, Strength Training, Supplements
- **DOI**: https://doi.org/10.3389/fnut.2026.1946052
- **Free full text**: https://pmc.ncbi.nlm.nih.gov/articles/PMC13710401/
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42947921/

## Summary

Healthy young adults who took protein on top of strength training gained more strength than those who trained alone. On average they could squat 7.4 kilos more. On the bench press, the gain was 2.6 kilos more.

That is the result of an analysis that pooled 23 studies with 611 people, about 25 years old on average. In every study, chance decided who got a protein supplement with their training, mostly whey protein. The others trained without it or with a dummy supplement. Everyone trained at least three times a week, for 6 to 36 weeks. One pattern stood out: the squat advantage showed up mainly in studies of up to 12 weeks. Longer studies found no clear advantage.

The studies were small, and their results varied a lot. Most participants were men. Few studies reported how much protein people already got from their normal diet. So the analysis could not work out which amount helps most. Hints about the best timing, such as before sleep, are only ideas for future studies, the authors say.

## Practical Takeaway

Extra protein with strength training gave young adults more squat and bench press strength on average than training alone.

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_Canonical: https://longevity-cities.com/en/research/extra-protein-with-weight-training-added-7-kilos-to-squats · Part of Longevity Cities · Updated 2026-10-30_