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Gao et al., 2015

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As a critical component of numerous body parts, from muscle and tendons to skin, supplementation has the potential to improve strength, functionality, and appearance.19 You may need to take up to 15g/day, however, which is one reason this ingredient is often sold on its own, rather than mixed in with other recovery aids.52 Protein powders and mass gainers or meal replacements If you want to build muscle, you have to get enough protein, but balancing out your other macronutrients (fats and carbs) is also critical

A whey or plant-based shake with 20 to 35 g of protein is easy to get down when the stomach is rebelling

Thirty-six women without a history of osteoporosis, low-energy fractures, or antiresorptive treatment were included in the study (Fig