The claimWhat Bryson actually said
During his 2020 transformation DeChambeau described drinking six to seven protein shakes a day on top of large meals, gaining roughly 40 pounds and adding significant driving distance. He later described that period of eating as improper and said his system and gut were affected, and he has said he would not recommend the method to other golfers. The distance gains were real; his own assessment of the diet that produced them is not flattering.
- si.com: Bryson DeChambeau in their own words
- Morton RW et al., British Journal of Sports Medicine, 2018: meta-analysis and meta-regression of randomised trials finds protein supplementation augments resistance-training gains, with benefit plateauing near 1.6 g/kg/day.
- Tagawa R et al., Nutrition Reviews, 2020: dose-response meta-analysis of randomised trials finds increased total protein intake raises muscle mass mainly in combination with resistance training.
Why it mattersWhy this matters for longevity
Protein targets get repeated far above the level where trials show any additional benefit, which mostly adds cost and calories
Visible athletic results get attributed to the most dramatic part of a programme rather than the training that actually produced them
The evidenceWhat the science says
A systematic review, meta-analysis and meta-regression in the British Journal of Sports Medicine pooled randomised trials of protein supplementation during resistance training and found real gains in lean mass and one-repetition-maximum strength, with the dose-response flattening at around 1.6 grams per kilogram of body weight a day. A separate dose-response meta-analysis in Nutrition Reviews reached a similar conclusion for muscle mass, with the effect strongly dependent on the training stimulus rather than the protein alone.
What the evidence does not support is intake far above that ceiling, or the idea that shakes specifically drive the result. The trials show protein amplifying resistance training, not substituting for it, and none tested the very high intakes involved here. Golf driving distance depends on swing speed, technique and equipment as well as mass, so attributing the distance gain to the diet mistakes one input for the whole system. His own reported gut and general symptoms are anecdotal and unverified, but they are consistent with a period of very large, poorly balanced intake.
TakeawayThe honest takeaway
The practical lesson
If you are lifting, aim for roughly 1.6 grams of protein per kilogram of body weight a day spread across meals, and put the extra effort into the training rather than the shaker.
RelatedRelated habits
Each of these is a habit you can build on its own. Explore them through the Topics index.
SupplementsThe supplement angle: Protein and creatine
Support a habit, do not replace one
A protein supplement is a convenience for hitting a daily target that food can usually meet, and creatine monohydrate is among the better-studied training aids. Neither replaces the training stimulus.
Supplements can support good habits. They do not replace sleep, movement, nutrition, or medical care. Talk with your healthcare provider before starting anything new.
This is educational commentary, not medical advice, and does not imply that Bryson DeChambeau endorses, is affiliated with, or uses Winning Longevity or any product. We critique the claim and the evidence, not the person. Any direct quote is a placeholder until sourced. Talk with a qualified healthcare provider before changing your routine. See our health disclaimer.
