Whey Protein
Complete fast-digesting protein; gold standard for post-exercise muscle protein synthesis.
strengthrecoverymuscledaily
Evidence last reviewed: 04 Apr 2026
Trade-offs & context
Known concerns, timing considerations, & interactions
Allergy
Contraindicated in dairy allergy; concentrate contains lactose — use isolate form if lactose intolerant
Tolerance
Bloating and gas in lactose-intolerant individuals
Dot colour: ●High concern ●Moderate ● Low / note
Biomarkers studied
Outcomes directly measured across the evidence records below
Metabolic
Lean / Muscle Mass
Performance
Muscle Strength (1RM)
Evidence
1 record
Lean mass / strength gains
Resistance-trained adults • Meta-analyses of RCTs
PUBMEDHigh
Consistently improves lean mass & strength when combined with resistance training; post-workout timing beneficial.
Dose: 25000 mgDuration: 8–16 weeksTiming: post-workout
20–40 g per serving; timing less critical than total daily protein.
Forms
Whey concentrate
More affordable; some lactose.
Whey isolate
Lower lactose; faster absorption.
Whey hydrolysate
Pre-digested; fastest absorption; premium cost.
Stacks containing Whey Protein
Public community stacks that include this ingredient.
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