Product-To-Goal Research Score
Which True Nutrition products have the most research behind your goal?
Pick a goal, or view the full grid, and we'll rank our products by their Product-To-Goal Research Scores, a 1 to 10 measure of how much human research connects each of our products' main ingredients to that specific goal. Higher means more studied, with stronger study designs behind it. Lower scores aren't bad — they simply mean there's not as much research in humans yet.
Choose a goal
Filter
Most researched for building muscle
Whey Protein Isolate Cold-Filtration Protein Powders
Extensively studied for building muscle
Whey isolate is the most-studied protein for muscle protein synthesis — high leucine content and fast digestion drive a strong, well-replicated anabolic response across dozens of RCTs and meta-analyses.
Research studied: Whey protein isolate (WPI)
Whey Protein Isolate Microfiltrated Protein Powders
Extensively studied for building muscle
Whey isolate is the most-studied protein for muscle protein synthesis — high leucine content and fast digestion drive a strong, well-replicated anabolic response across dozens of RCTs and meta-analyses.
Research studied: Whey protein isolate (WPI)
Whey Protein Isolate Ultra-CFM Protein Powders
Extensively studied for building muscle
Whey isolate is the most-studied protein for muscle protein synthesis — high leucine content and fast digestion drive a strong, well-replicated anabolic response across dozens of RCTs and meta-analyses.
Research studied: Whey protein isolate (WPI)
Pea Protein Isolate non-GMO Protein Powders
Well studied for building muscle
The best-studied plant protein for muscle: a 161-person 12-week RCT found pea protein drove muscle thickness gains statistically indistinguishable from whey, and a newer comparator trial found similar strength gains to whey.
Research studied: Pea protein isolate
Whey Protein Concentrate Protein Powders
Well studied for building muscle
Same core muscle-protein-synthesis evidence as isolate; slightly lower protein-per-gram doesn't change the anabolic signal at typical serving sizes. Grass-fed sourcing (Australian, New Zealand, or US) is a well-documented difference in farming practice, but there's no published clinical research showing grass-fed whey outperforms conventional whey on any outcome in this grid — the scores reflect the whey protein itself.
Research studied: Whey protein concentrate (WPC)
Grass-Fed Whey Protein Protein Powders
Well studied for building muscle
Same core muscle-protein-synthesis evidence as isolate; slightly lower protein-per-gram doesn't change the anabolic signal at typical serving sizes. Grass-fed sourcing (Australian, New Zealand, or US) is a well-documented difference in farming practice, but there's no published clinical research showing grass-fed whey outperforms conventional whey on any outcome in this grid — the scores reflect the whey protein itself.
Research studied: Whey protein concentrate (WPC)
New Zealand Grass-Fed Whey Protein Powders
Well studied for building muscle
Same core muscle-protein-synthesis evidence as isolate; slightly lower protein-per-gram doesn't change the anabolic signal at typical serving sizes. Grass-fed sourcing (Australian, New Zealand, or US) is a well-documented difference in farming practice, but there's no published clinical research showing grass-fed whey outperforms conventional whey on any outcome in this grid — the scores reflect the whey protein itself.
Research studied: Whey protein concentrate (WPC)
Debitterized Hydrolyzed Whey Protein Protein Powders
Well studied for building muscle
Same strong whey MPS evidence, with faster amino acid delivery. Very bitter on its own — the hydrolysis that speeds absorption also breaks the protein into bitter-tasting peptides, which is why these need strong flavoring.
Research studied: Hydrolyzed whey protein isolate
Hydrolyzed Whey Protein Ultra Grade Protein Powders
Well studied for building muscle
Same strong whey MPS evidence, with faster amino acid delivery. Very bitter on its own — the hydrolysis that speeds absorption also breaks the protein into bitter-tasting peptides, which is why these need strong flavoring.
Research studied: Hydrolyzed whey protein isolate
Heavy Whey Protein Powders
Well studied for building muscle
Same whey-driven muscle protein synthesis evidence as standard concentrate.
Higher-fat whey concentrate
Research studied: Whey protein concentrate, higher-fat
Egg White Protein Protein Powders
Well studied for building muscle
Complete amino acid profile and a long track record in bodybuilding-era MPS research; slightly less studied head-to-head against whey than plant proteins are now.
Research studied: Egg white protein
Soy Protein Isolate – non-GMO Protein Powders
Well studied for building muscle
One of the most-studied plant proteins for MPS; multiple trials and reviews put it close to (though generally slightly behind) whey for muscle outcomes.
Research studied: Soy protein isolate / isoflavones
Micellar Casein Protein Powders
Well studied for building muscle
Slow, sustained amino acid release supports muscle protein synthesis over several hours rather than a fast spike — well documented, especially overnight.
Research studied: Micellar casein
Complete Milk Dairy Isolate Protein Powders
Well studied for building muscle
A casein-dominant (~80/20) blend, so it shares most of casein's sustained-release muscle protein synthesis evidence with a small whey-driven boost.
Research studied: Milk protein isolate (casein/whey blend)
Whole Egg Protein Protein Powders
Well studied for building muscle
A direct comparative study (van Vliet et al.) found whole egg stimulated a greater post-exercise MPS response than egg whites alone at equal protein, likely from fat-soluble yolk nutrients.
Research studied: Whole egg protein (yolk + white)
Rice Protein Concentrate – non-GMO Protein Powders
Some research for building muscle
A smaller body of research (notably an 8-week resistance-training trial) found high-dose rice protein produced body-composition changes comparable to whey, though rice is lower in lysine and less studied overall.
Research studied: Rice protein concentrate
PumpkinPlus™ Protein non-GMO Protein Powders
Some research for building muscle
Predominantly pea protein by ratio, inheriting most of pea's muscle-building evidence.
Research studied: Pea protein isolate (pumpkin portion not independently studied)
PeptoPro® – Hydrolyzed Caseinate Protein Powders
Some research for building muscle
Enzymatically hydrolyzed into small peptides; supports MPS but has less standalone muscle-specific research than intact whey. Extremely bitter — needs strong, sweet, or citrus flavoring to be palatable. A DSM-trademarked ingredient with a research base concentrated in cycling/endurance nutrition rather than general fitness.
Research studied: Hydrolyzed sodium caseinate (PeptoPro®)
CranPlus™ Protein non-GMO Protein Powders
Some research for building muscle
Predominantly pea protein by ratio, so it inherits most of pea's muscle-building evidence; cranberry protein itself is not separately studied for this.
Research studied: Pea protein isolate (cranberry portion not independently studied)
Hemp Protein Powder Protein Powders
Some research for building muscle
Lower in leucine and less complete than whey, pea, or soy; not well studied for muscle protein synthesis specifically.
Research studied: Hemp seed protein / fiber
Alfalfa Greens Protein Powder Protein Powders
Early research only for building muscle
A low-protein-density greens powder rather than a primary protein source; minimal muscle-building research. Included in the Base Ingredients list as a greens/micronutrient powder rather than a primary protein source — its scores reflect that it isn't positioned to compete with whey or pea on these outcomes.
Research studied: Alfalfa (very limited human research)
Grass-Fed Hydrolyzed Beef Collagen Protein Powders
Early research only for building muscle
Collagen is an incomplete protein — it lacks tryptophan and is low in leucine — so it's a poor tool for driving muscle protein synthesis despite being a 'protein.' This is worth being direct about.
Research studied: Hydrolyzed bovine collagen peptides
Multi-Collagen Protein Powders
Early research only for building muscle
Same incomplete-amino-acid-profile limitation as other collagens for muscle building. Blend of bovine, marine, chicken, and eggshell-membrane collagen. The multi-type blend is a reasonable mechanistic idea, but there's more direct clinical research on single-source hydrolyzed collagen than on this specific five-type combination.
Multi-ingredient product. Scored as a whole; the evidence comes from the collagen types in the blend.
Research studied: Hydrolyzed collagen peptides, mixed types/sources
Porcine Collagen Protein Powders
Early research only for building muscle
Same incomplete-amino-acid-profile limitation as other collagens.
Research studied: Hydrolyzed porcine collagen (Types I & III)
Marine Collagen Protein Powders
Early research only for building muscle
Same incomplete-amino-acid-profile limitation as other collagens.
Research studied: Hydrolyzed marine collagen (Types I & III)
Keto MCT on Collagen Protein Powders
Early research only for building muscle
Collagen's incomplete amino acid profile applies here too, at an even lower effective collagen dose since part of each scoop is MCT oil.
Multi-ingredient product. Scored as a whole; the evidence comes from MCT and collagen peptides separately.
Research studied: MCT oil + hydrolyzed collagen
Filter
| Product | What the research studied | Build Muscle | Maintain Muscle | Lose Fat | Energy & Endurance | Recovery | Gut Health | Joint, Skin & Bone | Satiety | Sleep | Hormone Balance | Stress Mgmt |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Protein Powders | ||||||||||||
| Whey | ||||||||||||
| Whey Protein Isolate Cold-Filtration | Whey protein isolate (WPI) | |||||||||||
| Whey Protein Concentrate | Whey protein concentrate (WPC) | |||||||||||
| Whey Protein Isolate Microfiltrated | Whey protein isolate (WPI) | |||||||||||
| Whey Protein Isolate Ultra-CFM | Whey protein isolate (WPI) | |||||||||||
| Grass-Fed Whey Protein | Whey protein concentrate (WPC) | |||||||||||
| New Zealand Grass-Fed Whey | Whey protein concentrate (WPC) | |||||||||||
| Debitterized Hydrolyzed Whey Protein | Hydrolyzed whey protein isolate | |||||||||||
| Hydrolyzed Whey Protein Ultra Grade | Hydrolyzed whey protein isolate | |||||||||||
| Heavy Whey | Whey protein concentrate, higher-fat | |||||||||||
| Casein & Milk | ||||||||||||
| Micellar Casein | Micellar casein | |||||||||||
| PeptoPro® – Hydrolyzed Caseinate | Hydrolyzed sodium caseinate (PeptoPro®) | |||||||||||
| Complete Milk Dairy Isolate | Milk protein isolate (casein/whey blend) | |||||||||||
| Egg | ||||||||||||
| Egg White Protein | Egg white protein | |||||||||||
| Whole Egg Protein | Whole egg protein (yolk + white) | |||||||||||
| Plant | ||||||||||||
| Pea Protein Isolate non-GMO | Pea protein isolate | |||||||||||
| Soy Protein Isolate – non-GMO | Soy protein isolate / isoflavones | |||||||||||
| Rice Protein Concentrate – non-GMO | Rice protein concentrate | |||||||||||
| PumpkinPlus™ Protein non-GMO | Pea protein isolate (pumpkin portion not independently studied) | |||||||||||
| Hemp Protein Powder | Hemp seed protein / fiber | |||||||||||
| CranPlus™ Protein non-GMO | Pea protein isolate (cranberry portion not independently studied) | |||||||||||
| Alfalfa Greens Protein Powder | Alfalfa (very limited human research) | |||||||||||
| Collagen | ||||||||||||
| Grass-Fed Hydrolyzed Beef Collagen | Hydrolyzed bovine collagen peptides | |||||||||||
| Multi-Collagen | Hydrolyzed collagen peptides, mixed types/sources | |||||||||||
| Porcine Collagen | Hydrolyzed porcine collagen (Types I & III) | |||||||||||
| Marine Collagen | Hydrolyzed marine collagen (Types I & III) | |||||||||||
| Keto MCT on Collagen | MCT oil + hydrolyzed collagen | |||||||||||
| Carb/Fat Powders | ||||||||||||
| Beet Root Powder | Dietary nitrate (from beetroot) | – | – | – | – | |||||||
| Waxy Maize Starch – Amylocel | Rapidly absorbed carbohydrate (glucose polymers and glucose) | – | – | – | – | |||||||
| Oat Starch Powder | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| MCT - Medium Chain Triglycerides Powder - non-GMO | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| Highly Branched Cyclic Dextrin (as Cluster Dextrin™) | Rapidly absorbed carbohydrate (glucose polymers and glucose) | – | – | – | – | |||||||
| Maltodextrin | Rapidly absorbed carbohydrate (glucose polymers and glucose) | – | – | – | – | |||||||
| Dextrose | Rapidly absorbed carbohydrate (glucose polymers and glucose) | – | – | – | – | |||||||
| ModCarb™ | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| Sweet Potato Powder | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| Avocado Oil Powder - non-GMO | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| Virgin Olive Oil Powder - non-GMO | General nutrition research on the whole food, not trials on this powder | – | – | – | – | |||||||
| Psyllium Husk Fiber | Psyllium husk (Plantago ovata) soluble fiber | – | – | – | – | |||||||
| Supplements | ||||||||||||
| Creatine Monohydrate Powder | Creatine monohydrate | |||||||||||
| Creatine Monohydrate Powder (Creapure®) | Creatine monohydrate (Creapure® is a manufacturing grade of it) | |||||||||||
| EAA's – Essential Amino Acids – Instantized Powder | Essential amino acids (EAAs) | |||||||||||
| Pre-Workout (20 Servings) | Caffeine (the best-evidenced active in this formula) | |||||||||||
| EAA Plus (20 Servings) | Essential amino acids (EAAs) | |||||||||||
| Zinc-Mag Capsules (180 Capsules) | Magnesium (studies use several salts; one trial used bisglycinate specifically) | |||||||||||
| Citrulline Malate Powder | Citrulline malate | |||||||||||
| Vitamin D3 5000IU Softgels (120 Softgels) | Vitamin D3 (cholecalciferol) | |||||||||||
| BCAA Plus (30 Servings) | Branched-chain amino acids (leucine, isoleucine, valine) | |||||||||||
| Omega-3 Fish Oil 1000mg (250 Softgels) | Long-chain omega-3 fatty acids (EPA and DHA) | |||||||||||
| Beta-Alanine Powder (as CarnoSyn®) | Beta-alanine (as CarnoSyn® in this product; trials use beta-alanine) | |||||||||||
| THE LAB® J-Flex9™ Capsules (180 Capsules) | Glucosamine sulfate (studies also cover chondroitin, and MSM in combination) | |||||||||||
| BCAA's – Branched Chain Amino Acids – Instantized | Branched-chain amino acids (leucine, isoleucine, valine) | |||||||||||
| BCAA Boost (20 Servings) | Branched-chain amino acids (leucine, isoleucine, valine) | |||||||||||
| L-Leucine Powder – Instantized | L-leucine | |||||||||||
| Joint Support Capsules (120 Capsules) | Glucosamine sulfate (studies also cover chondroitin, and MSM in combination) | |||||||||||
Tap or click any score to read why it landed there, including links to the studies behind it. A striped cell means that goal isn't one this product type is scored against — not a low score.
A low score is not a strike against a product
It means researchers haven't studied that pairing yet. Whey isolate scores low for joint health because almost no one has tested it there, not because it works against your joints. A score reflects the state of the research — not product quality, purity, or nutrition content. Most pairings sit low for the same reason: research funding has concentrated on a handful of well-studied questions, and everything else is simply unexamined.
What the number means
Each score estimates how strong the published human research is between one product and one goal. We weigh study design first (meta-analyses and randomized controlled trials count for more than mechanistic or animal data), then sample size, consistency across studies, and how recent the work is. The score says nothing about quality, safety, purity, or nutrition content.
9–10 Extensively studied: Multiple meta-analyses or systematic reviews of RCTs, pointing the same direction.
7–8 Well studied: Multiple RCTs on this product, or on its immediate class, for this outcome.
4–6 Some research: Human trials exist but are small, short, mixed, or run on a closely related substance.
2–3 Early research only: Mostly mechanistic, animal, or lab evidence. Plausible, not yet established in people.
1 Not yet studied: No meaningful research connects this product to this goal.
Why some goals aren't scored for some product types
Not every goal is a question you can meaningfully ask of every product. Carb powders have nothing to say about hormone support, and a fruit powder has nothing to say about muscle growth. Asking anyway would produce a column of 1s that reads like a verdict rather than an absence. Each product is scored only against the goals its research literature actually addresses. In the grid, those cells are marked as not scored rather than given a number.
What "pending review" means
Some products have been identified and their reasoning written, but the literature review isn't complete. Those carry no citations yet and we don't claim an evidence tier for them — the number shown is a working placeholder, not a finding.
How blends are scored
Some products are single substances and some are blends of several. When a product is a blend, we score the product as a whole and name the component the evidence actually comes from — so a greens blend's gut score is attributed to the greens in it, and a pre-workout's energy score to the caffeine and beta-alanine in it. The research was run on those components, not on our particular formula, and saying so is the difference between a citation and a claim.
Why some products share a score
Products built on the same underlying substance share a score, because that substance is what the studies actually tested. Trials run on standard whey isolate or a specific collagen peptide, not on a branded product. Where a variant has a documented functional difference, such as hydrolysis speeding digestion, we note it in that product's reasoning instead of inventing a separate score.
What "what the research studied" means
That column names the exact form used in the underlying studies: whey protein isolate, hydrolyzed collagen peptides, pea protein isolate. We include it so nothing here reads as a claim that our specific products have been clinically tested. The studies are on the substance. Our products are built from that substance.
About the study links
Where a score links out, that link points to a real, published human study (PubMed, PMC, or the journal's own page) that fed into that score — not a single citation "proving" the claim, but one of the studies actually reviewed. Not every score has a linkable study behind it: many reflect a body of general nutrition research (protein intake and satiety, for example) rather than one paper, and some reflect the informed absence of any research at all. In both of those cases we don't force a link.
Limits
This is a directional guide built from peer-reviewed, PubMed-indexed literature and published meta-analyses. It is not medical advice, and scores will move as new research publishes. We review it periodically rather than treating it as settled.