Whey Protein

Does whey protein work?

Overall Effectiveness Rating for Whey Protein

The overall effectiveness rating for whey protein is 2.4 out of 3. This rating means there is some evidence that using whey protein may lead to positive results. This rating also means that some evidence does not back up all claims. Below you can find individual ratings for specific claims.

Overall Confidence Rating for Whey Protein

There are 22 studies in the database on whey protein; the confidence rating is 80. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating. Note, this rating is for whey protein as a whole. There are also individual ratings for the claims below.

Products Containing Whey Protein

Products Containing Whey Protein
P10 Post-Workout
Full list of all 3 products containing Whey Protein.

Individual Claims

The overall ratings above do no necessarily reflect each claim about whey protein. Individual claims can have higher or lower ratings. For example, some supplements may have a lot of backing for one claim, but be completely useless for another. Click on claims below for more information.

Body Composition (weight, muscle, body fat) Claims Effectiveness Rating Confidence Rating
decrease body fat
increase muscle mass
maintain muscle mass during weight loss

Protein Synthesis Claims Effectiveness Rating Confidence Rating
increase protein synthesis

Performance Claims Effectiveness Rating Confidence Rating
improve agility
improve cardiovascular endurance
improve running performance
increase strength

Recovery Claims Effectiveness Rating Confidence Rating
improve recovery
reduce muscle damage
reduce muscle soreness


Title of Study
A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss
Effect of whey and soy protein supplementation combined with resistance training in young adults
Effect of Whey Protein in Conjunction With a Caloric-Restricted Diet and Resistance Training
Effects of combined β-hydroxy-β-methylbutyrate (HMB) and whey protein ingestion on symptoms of eccentric exercise-induced muscle damage
Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy
Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals
Effects of Whey, Soy or Leucine Supplementation with 12 Weeks of Resistance Training on Strength, Body Composition, and Skeletal Muscle and Adipose Tissue Histological Attributes in College-Aged Males
Eight weeks of pre- and postexercise whey protein supplementation increases lean body mass and improves performance in Division III collegiate female basketball players
Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men.
Protein Supplementation Throughout 10 Weeks of Progressive Run Training Is Not Beneficial for Time Trial Improvement
The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine
The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine
The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength
The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance
The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance
The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training
The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study
The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein
Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals
Whey Protein Supplementation During Resistance Training Augments Lean Body Mass