Current Perspectives on Protein Supplementation in Athletes: General Guidance and Special Considerations for Diabetes—A Narrative Review

Supplemental protein enhances fat-free mass and strength, particularly when baseline dietary protein is suboptimal.

• The effects of protein supplementation on performance are smaller when habitual intake meets athletic targets.
• Whey protein, rich in leucine, produces a rapid anabolic response, while casein offers prolonged amino acid availability.
• Plant proteins and blends can provide similar long-term benefits as animal-based proteins when total intake and leucine levels are adequate.
• Strategic timing of protein intake—especially post-exercise and pre-sleep—can aid recovery during high-frequency training or energy deficits.
• Co-ingesting protein with carbohydrates may support glycogen restoration and reduce muscle damage, although effects on overall sport outcomes are variable.
• Master athletes may require higher per-meal protein doses and specific intake distributions to counteract anabolic resistance.

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