Whey Protein

The overall rating for whey protein is 2.4 out of 3 meaning there is some evidence that this supplement does some (not all) of what it claims. Using this supplement may lead to some improvements.

Milk is made up of two different proteins: whey and casein. To make cheese, bacteria and enzymes are added to milk causing the casein curdle. The casein is removed, and the thin, watery liquid that’s left behind is whey. This is further processed, and eventually becomes a powdered protein supplement.

Whey is a broad term. Today, there are three main forms of it: whey powder, whey concentrate, and whey isolate. Processing removes water, lactose, and some minerals to increase protein content. Whey concentrate is 25-89% protein while whey isolate is 90% or more protein.

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1. Articles
2. Simple Report
3. Detailed Report
4. Overall Effectiveness Rating
5. Research Rating
6. Products Containing Whey Protein
7. Claim Ratings
8. Dosing
9. References

• Supplement: Whey Protein
• Supplement Category: proteins
• Number of Products Containing Whey Protein: 17
• Effectiveness Rating: 2.4 out of 3
• Research Rating: 80 (above 80 indicates sufficient research)
• Number of Studies: 22
• Number of Claims: 11
• Effective Dosage Range: 10 - 56 grams per day

Overall Effectiveness Rating

The overall effectiveness rating for whey protein is 2.4 out of 3. This rating means the evidence is mixed on the supplement's ability to deliver positive results. While some of the research supports its use, other evidence does not. Using this supplement may lead to positive results. Note, this effectiveness rating is for whey protein as a whole; there are also individual ratings for the claims below.

Read more: What is the effectiveness rating?

Research Rating for Whey Protein

There are 22 studies in the database on whey protein; the research 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 research rating is for whey protein as a whole; there are also individual ratings for the claims below.

Read more: What is the research rating?

Products Containing Whey Protein

Products Names	Amount of Whey Protein
Recumid	7g
After Train	25g
R3SP	Amount not listed.
X-LR8	Amount not listed.
Scarface	Amount not listed.
Full list of all 17 products containing Whey Protein.

Claim Ratings

The overall ratings above are an average of the individual claim ratings below. Individual claims may have higher or lower ratings compared to the supplement's overall rating. For example, some supplements may have excellent backing for one claim, but be completely useless for another. Click on a claim below for more information.

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

Protein Synthesis Claims	Effectiveness Rating	Research Rating
increase protein synthesis

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

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

Dosing

The Supplement Database includes 17 studies on whey protein dosing. These studies indicate an effective dose ranges from 10 to 56 grams per day, the average dose being 41.82 grams per day. For a more detailed dosing analysis visit: Supplement Dosing for Whey Protein.

References

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