Whey Protein
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A protein derived from milk, left over after cheese-making, typically sold as concentrate or isolate powder and containing a full set of essential amino acids.
Why it’s used
Taken to increase daily protein intake, often around exercise, to support muscle repair and growth.
What the evidence is for
supporting muscle protein synthesis alongside resistance training.
What the evidence says
Systematic reviews and sports nutrition position statements find that protein supplementation, including whey, can modestly increase muscle mass and strength gains when combined with resistance training, compared to training alone. The effect size is generally larger when total daily protein intake was otherwise below what's needed for muscle building.
Dose studied
20–40 g — typical per-serving dose used in resistance-training studies.
Context
Studies commonly used doses in the range of about 20-40 g per serving, often taken close to exercise sessions, though total daily protein amount appears to matter more than precise timing.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.