Whey Protein
Also known as: Whey Protein Concentrate, Whey Protein Isolate, WPC, WPI
Complete protein for muscle repair and growth
Primary Benefit
Muscle Protein Synthesis
Standard Dose
20–40 g per serving
Evidence
Certifications
Overview
Whey protein is a high-quality, complete protein derived from milk during cheese production. It contains all essential amino acids and is particularly rich in leucine, a key trigger for muscle protein synthesis. It is one of the most well-researched sports supplements with extensive evidence for muscle building and recovery.
Benefits & Evidence
- Rapidly absorbed, ideal for post-workout recovery
- Rich in BCAAs, especially leucine
- Supports muscle protein synthesis
- May improve satiety and support weight management
- Convenient way to hit protein targets
Clinical Study Summaries
The effect of protein timing on muscle strength and hypertrophy
2013Journal of the International Society of Sports Nutrition
Protein supplementation produced significantly greater increases in fat-free mass compared to control.
View studyRecommended Dosage
| Standard Dose | 20–40 g per serving |
| Minimum | 20 g/serving |
| Maximum | 40 g/serving |
| Timing | Within 1–2 hours post-workout; any time to meet daily protein needs |
Side Effects & Interactions
Who Should Consider It
Good candidates
- Athletes and active individuals
- People struggling to meet protein targets through diet
- Older adults working to preserve muscle mass
- Those seeking convenient, high-quality protein
Use caution or avoid
- People with dairy or milk protein allergy
- Individuals with phenylketonuria (PKU)