You’ve heard it a thousand times — “hit your protein.” Now science just backed it up again.
A new study from Kyung-Wan Baek and team (2025) tracked 34 sedentary men for four weeks of resistance training. Half took extra whey protein (~1.5 g per kg bodyweight per day). The other half didn’t. Everything else — diet, workouts, sleep — was the same.
After four weeks, the difference was undeniable:
- More muscle gained in the protein group.
- Higher strength across both legs.
- Higher resting metabolism.
- Better fat oxidation (your body literally burned more fat at rest).
- Healthier liver markers and improved blood profiles.
Same training. Same effort. The only difference was protein.
The Real Takeaway
The data isn’t complicated — if you want to build muscle, you have to eat enough protein. The “recommended daily allowance” (RDA) of 0.8 g/kg is enough to survive, not to grow.
This study shows that bumping to around 1.5 g/kg (that’s roughly 0.7 g per lb bodyweight) leads to measurable gains in just four weeks.
And you don’t need extreme intake — this isn’t about slamming shakes all day. It’s about hitting your target consistently, every single day.
That’s where most people fail — not the training, not the motivation — the consistency.
Why It Matters
Protein doesn’t just feed muscle. It triggers recovery, supports your metabolism, and even helps your liver and hormones adapt better to training.
The protein group in this study burned more fat, gained more lean mass, and recovered faster — all with the same workouts.
So yeah — the gym matters. But your results depend on the protein you hit after you leave it.
Enter Proteinly
Most people think they’re getting enough protein. They’re not.
That’s why we built Proteinly — the app that helps you track, build, and sustain your protein habit.
- Log meals in seconds.
- See your daily protein target.
- Get reminders that keep you on track.
- Build consistency like it’s a reflex.
Because it doesn’t matter what the science says if you can’t turn it into a daily habit. Proteinly makes it automatic.
No Excuses
The research is clear. The path is simple. More protein. More strength. Better body.
Stop guessing — start tracking. Download Proteinly and start hitting your daily protein goal today.