Performance Protein Proprietary Blend
Also known as: Performance Protein Blend, Mixed Protein Supplement, Proprietary Protein Blend, Performance Protein Proprietary Blend
Overview
Performance Protein Proprietary Blend is a commercial supplement blend, not a single chemical entity, typically comprising various protein sources such as whey, casein, and plant-based proteins (e.g., pea, soy). These proteins are derived from dairy, plants, or other natural sources. The primary purpose of these blends is to enhance muscle recovery, improve muscle strength and mass, support athletic performance, and aid in recovery from resistance exercise. By combining different protein types, these blends aim to provide a spectrum of amino acid absorption rates, offering both fast-digesting and slow-digesting proteins to optimize muscle protein synthesis over an extended period. Protein supplementation, especially in blended forms, is extensively studied with high-quality evidence supporting its efficacy when combined with resistance training.
Benefits
Performance Protein Proprietary Blends offer several evidence-based benefits, primarily for individuals engaged in resistance training and athletic activities. High-quality systematic reviews and meta-analyses demonstrate that protein supplementation significantly improves recovery from resistance exercise-induced muscle damage, leading to better maintenance of muscle strength (isometric and isokinetic MVC) and reduced muscle soreness for up to 96 hours post-exercise. Athletes consuming these blends experience increased muscle strength and endurance performance. Specifically, an 8-week randomized controlled trial showed that a mixed protein blend (whey, casein, and pea) improved golf swing distance, muscle strength, and balance in casual golfers. Beyond acute recovery and performance, increased protein intake, often facilitated by these blends, supports lean body mass gain when combined with resistance training. The benefits are most pronounced in athletes, resistance-trained individuals, and recreational exercisers who optimize their total daily protein intake. Effect sizes for muscle strength preservation and soreness reduction are statistically significant, and performance improvements are clinically meaningful, with acute recovery benefits seen within days and performance gains over several weeks.
How it works
Performance Protein Proprietary Blends work by supplying a rich source of essential amino acids, crucial for stimulating muscle protein synthesis (MPS). The key mechanism involves the activation of the mTOR (mammalian target of rapamycin) pathway, particularly mTOR complex 1 (mTORC1), which is a central regulator of cell growth and metabolism. Leucine, an essential amino acid abundant in many protein sources, is a potent activator of this pathway. By providing a sustained release of amino acids, especially through the combination of fast-digesting proteins (like whey) and slow-digesting proteins (like casein), these blends optimize the duration and extent of MPS. This sustained amino acid availability enhances skeletal muscle repair and hypertrophy, supports immune function, and helps reduce markers of exercise-induced muscle damage, such as creatine kinase. The blend's varied digestion rates ensure a prolonged anabolic window, maximizing muscle adaptation and recovery.
Side effects
Performance Protein Proprietary Blends are generally considered safe for healthy individuals when consumed within recommended dosages. The most common side effects, occurring in over 5% of users, are mild gastrointestinal discomforts such as bloating and gas. These symptoms are more frequently observed with certain plant proteins or dairy proteins containing lactose, especially in individuals with sensitivities. Uncommon side effects (1-5%) include allergic reactions, which can occur in individuals sensitive to specific protein sources within the blend (e.g., dairy, soy, or pea proteins). Serious adverse effects are rare, with no significant reports in high-quality studies. There are no known significant drug interactions; however, individuals with pre-existing kidney disease or other metabolic conditions should exercise caution and consult a healthcare provider. Contraindications include severe kidney disease and known allergies to any of the protein sources in the blend. Pregnant or lactating women, children, and individuals with metabolic disorders should also seek medical advice before using these supplements.
Dosage
For optimal results, approximately 20-25 grams of protein per serving is considered the minimum effective dose to stimulate muscle protein synthesis post-exercise. The overall daily protein intake for athletes and active individuals should aim for 1.6-2.2 grams per kilogram of body weight, and protein blends can effectively contribute to meeting these targets. The maximum safe dose for healthy adults is generally considered up to 2.5 grams per kilogram of body weight per day; consuming protein beyond this amount typically offers no additional benefits. Timing is crucial: post-exercise ingestion within 1-2 hours is optimal for recovery, and distributing protein intake evenly across meals throughout the day further enhances muscle protein synthesis. Blends combining fast and slow-digesting proteins are recommended as they provide prolonged amino acid availability. The presence of other macronutrients (carbohydrates, fats) can influence digestion rates, and adequate hydration is important for absorption. To maximize benefits, protein supplementation should be combined with adequate caloric intake and consistent resistance training.
FAQs
Is Performance Protein Proprietary Blend effective?
Yes, mixed protein blends are effective in improving muscle recovery, strength, and athletic performance when combined with resistance training, as supported by multiple studies.
Are there safety concerns with these blends?
Generally safe for healthy adults; mild gastrointestinal symptoms like bloating or gas are possible, especially with certain protein types or lactose intolerance.
When is the best time to take a Performance Protein Proprietary Blend?
Ideally, consume post-exercise within 1-2 hours for recovery, and distribute intake throughout the day to maintain consistent amino acid availability.
How quickly can I expect to see results?
Muscle recovery benefits can be noticed within days, while significant improvements in strength and performance typically require several weeks of consistent use alongside training.
Is a protein blend superior to a single protein source?
Blends offer a range of digestion rates, providing both rapid and sustained amino acid release, which can optimize muscle protein synthesis over a longer period compared to single sources.
Research Sources
- https://www.nature.com/articles/s41430-022-01250-y – This systematic review and meta-analysis found that protein supplementation significantly reduces muscle soreness and preserves muscle strength after resistance exercise, with notable effect sizes across various post-exercise time points. It highlights the efficacy of protein for recovery from exercise-induced muscle damage.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11613885/ – This Bayesian meta-analysis concluded that protein intake improves muscle strength and endurance in athletes, with both plant and animal proteins demonstrating effectiveness. The study provides comprehensive statistical evidence for protein's role in enhancing athletic performance.
- https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2393368 – This randomized controlled trial demonstrated that an 8-week supplementation with a mixed protein blend (whey, casein, pea) improved golf swing distance, muscle strength, and balance in casual golfers. The study also reported no safety issues, supporting the blend's efficacy and safety in a specific athletic population.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/ – This systematic review and meta-analysis concluded that increased protein intake, particularly when combined with resistance training, effectively supports lean body mass gain. It underscores the importance of adequate protein for muscle hypertrophy and body composition improvements.
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