Evidence
1 record1 recordBest grade:High
Biomarkers
Lean / Muscle MassMuscle Strength (1RM)
Research shows whey protein consistently improves lean mass and strength in resistance-trained adults, especially when consumed post-workout. While the evidence is strong, individuals with dairy sensitivities should consider alternatives.
Lean mass / strength gainsResistance-trained adults · Meta-analyses of RCTsHigh
Lean mass / strength gains
Resistance-trained adults · Meta-analyses of RCTs
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.
Stacks containing Whey Protein
Explore all →No public stacks include this supplement yet.
Community Insights
Forms & usage▾
How to take it
Mix 20-30 grams with water or milk post-exercise.
Whey concentrate
More affordable; some lactose.
Whey isolate
Lower lactose; faster absorption.
Whey hydrolysate
Pre-digested; fastest absorption; premium cost.
Safety & trade-offs2▾
Allergy
Contraindicated in dairy allergy; concentrate contains lactose — use isolate form if lactose intolerant
Tolerance
Bloating and gas in lactose-intolerant individuals
●High ●Moderate ● Low / note
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