Whey Protein

What does the research say?

Research consistently demonstrates that whey protein supplementation, especially when combined with resistance training, is effective for building muscle mass [10] [12] [15] [21] . Studies have shown that consuming around 20 grams of whey protein after exercise maximally stimulates muscle protein synthesis [1] [12] [23] [30] . This effect is particularly pronounced in older adults, who often experience age-related muscle loss [2] [7] [15] . Whey protein has also been found to be more effective than other protein sources, like casein or soy, in stimulating muscle protein synthesis [3] [11] [28] [30] .

Acne

Whey protein supplements have been linked to papulonodular acne, particularly involving the trunk and sometimes the face [5] .

Potential adverse effects on renal profile

Although no significant side effects were found in most of the clinical trials, one study noted some adverse effects on renal profile with daily protein intake of 1.38 g/kg body weight [16] .

[1] Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update.

This review discusses the role of protein intake, particularly whey protein, in stimulating muscle protein synthesis after resistance exercise. It highlights that 20g of whey protein is sufficient to maximize this effect.

[2] Whey Protein, Leucine- and Vitamin-D-Enriched Oral Nutritional Supplementation for the Treatment of Sarcopenia.

This review and meta-analysis examine the effectiveness of whey protein, enriched with leucine and vitamin D, in treating sarcopenia. It concludes that this combination can increase muscle mass, strength, and physical performance in older patients.

[3] Supplemental protein in support of muscle mass and health: advantage whey.

This review highlights the benefits of higher-protein diets, particularly whey protein, for gaining and maintaining muscle mass. It emphasizes whey protein's superior ability to stimulate muscle protein synthesis compared to other proteins.

[4] The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis.

This meta-analysis investigates the impact of whey protein supplementation on muscle recovery after resistance training. It finds that whey protein can enhance recovery, although the effects are small to medium.

[5] Acne related to dietary supplements.

This article discusses the link between various dietary supplements and acne. It mentions that whey protein supplements can be associated with papulonodular acne.

[6] The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption.

This review compares the anabolic properties of plant-based and animal-based proteins. It notes that while animal proteins like whey are generally more effective, certain strategies can enhance the anabolic properties of plant proteins.

[7] Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis.

This meta-analysis examines the effects of whey protein, leucine, and vitamin D supplementation on sarcopenia. It concludes that this combination can increase muscle mass in patients with sarcopenia, especially when combined with exercise.

[8] Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.

This meta-analysis explores the effects of whey protein supplementation, with or without vitamin D, on sarcopenia. It finds that whey protein can improve physical function and, when combined with vitamin D, enhance lean mass and muscle strength.

[9] Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial.

This clinical study compares the effects of whey and pea protein on muscle damage after eccentric exercise. It finds that whey protein significantly reduces muscle damage biomarkers.

[10] Effects of whey isolate, creatine, and resistance training on muscle hypertrophy.

This study examines the effects of whey protein and creatine supplementation during resistance training. It provides insights into how these supplements affect muscle hypertrophy at cellular and subcellular levels.

[11] Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.

This study compares the effects of whey, casein, and soy protein on muscle protein synthesis. It concludes that whey protein stimulates muscle protein synthesis to a greater degree than casein or soy.

[12] Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.

This study investigates the effects of different protein feeding patterns on muscle protein synthesis during recovery from resistance exercise. It finds that consuming 20g of whey protein every 3 hours is superior for stimulating muscle protein synthesis.

[13] The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial.

This randomized controlled trial examines the long-term effects of protein supplementation, with or without resistance training, on muscle size, strength, and function in older adults.

[14] Effects of a vitamin D and leucine-enriched whey protein nutritional supplement on measures of sarcopenia in older adults, the PROVIDE study: a randomized, double-blind, placebo-controlled trial.

This randomized, double-blind, placebo-controlled trial investigates the effects of a vitamin D and leucine-enriched whey protein supplement on sarcopenia in older adults.

[15] Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis.

This meta-analysis examines the effectiveness of whey protein supplementation during resistance training on muscle mass and strength in older adults with sarcopenia. It finds that whey protein can lead to small but significant increases in muscle mass and handgrip strength.

[16] Benefits and side effects of protein supplementation and exercise in sarcopenic obesity: A scoping review.

This review explores the benefits and side effects of protein supplementation and exercise in individuals with sarcopenic obesity. It highlights the positive effects of whey protein on muscle mass and function.

[17] Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial.

This clinical trial investigates the effects of whey protein supplementation before or after resistance training on muscle mass, strength, and functional capacity in older women. It finds that whey protein can increase muscle mass and strength, regardless of timing.

[18] Effects of adequate dietary protein with whey protein, leucine, and vitamin D supplementation on sarcopenia in older adults: An open-label, parallel-group study.

This study evaluates the effects of a diet with high protein supplementation, including whey protein, leucine, and vitamin D, on sarcopenia in older adults.

[19] Whey protein hydrolysate supplementation accelerates recovery from exercise-induced muscle damage in females.

This study investigates the effects of whey protein hydrolysate supplementation on recovery from exercise-induced muscle damage in females. It finds that whey protein can improve recovery and reduce symptoms of muscle damage.

[20] Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis.

This meta-analysis examines the effects of whey and soy protein supplementation on inflammatory cytokines in older adults. It finds that whey protein may reduce inflammation by lowering IL-6 levels.

[21] Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.

This meta-analysis investigates the effect of whey protein supplementation in postmenopausal women. It concludes that whey protein, combined with resistance training, enhances muscle strength and lean mass.

[22] A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly.

This study examines the effects of a multi-ingredient supplement containing whey protein, combined with home-based resistance exercise, on lean mass and strength in elderly individuals. It finds that the supplement improves lean mass, strength, and muscle quality.

[23] Role of dietary protein in post-exercise muscle reconditioning.

This review discusses the role of dietary protein, particularly whey protein, in post-exercise muscle reconditioning. It highlights that whey protein is most effective for increasing muscle protein synthesis rates.

[24] Muscle-Related Effect of Whey Protein and Vitamin D

This study investigates the effects of whey protein and vitamin D supplementation, combined with resistance training, on muscle mass and strength. It finds that whey protein significantly increases muscle mass and strength.

[25] Supplement-based nutritional strategies to tackle frailty: A multifactorial, double-blind, randomized placebo-controlled trial.

This clinical trial examines the effects of nutritional supplementation and exercise on frailty. It discusses the role of protein in mitigating the transition to frailty.

[26] Effects of dietary supplementation in sport and exercise: a review of evidence on milk proteins and amino acids.

This review examines the effects of protein supplementation, particularly milk proteins, on exercise performance and recovery. It suggests that protein supplements can enhance muscle protein synthesis and lean mass.

[27] Muscle Protein Synthesis and Whole-Body Protein Turnover Responses to Ingesting Essential Amino Acids, Intact Protein, and Protein-Containing Mixed Meals with Considerations for Energy Deficit.

This review discusses the effects of whey protein on muscle protein synthesis (MPS) and whole-body protein turnover. It highlights that whey protein is effective in maximizing MPS, especially during energy balance, but may require higher intakes during energy deficit.

[28] Effect of whey vs. soy protein supplementation on recovery kinetics following speed endurance training in competitive male soccer players: a randomized controlled trial.

This randomized controlled trial compares the effects of whey and soy protein supplementation on recovery kinetics following speed endurance training in soccer players. It suggests that whey protein may enhance recovery and mitigate performance deterioration.

[29] Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly.

This study examines the effects of whey protein, amino acids, and vitamin D supplementation, combined with physical activity, on sarcopenia in elderly individuals. It finds that the combination increases fat-free mass, strength, functionality, and quality of life.

[30] Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.

This study investigates the effects of increasing doses of whey protein on muscle protein synthesis rates at rest and after resistance exercise. It finds that whey protein stimulates a greater acute response of muscle protein synthesis compared to casein and soy protein.