Whey Protein
High-quality, fast-absorbing milk protein. Effective for hitting daily protein targets and supporting muscle growth.
What the science says
- Supports muscle mass gain Strong evidence
A meta-analysis with over 1,800 participants showed that protein supplementation significantly increases lean mass and strength gains during resistance training, especially when total daily protein intake reaches around 1.6 g/kg.
- Aids post-workout recovery Moderate evidence
The leucine in whey stimulates muscle protein synthesis. The real-world benefit depends more on total daily protein than on the exact timing of intake.
Dosage & safety
Studied dose20–40 g per serving, as needed to reach the daily protein target (1.6–2.2 g/kg for people who train).
SafetySafe for most people. Those with lactose intolerance may prefer whey isolate or hydrolysate.
Scientific references
Where to buy
California Gold Nutrition, Sport, Whey Protein Isolate, Unflavored, 1 lb (454 g)
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Related in Physical performance
- Creatine (monohydrate) Strong evidence
- Caffeine Strong evidence
- Beta-Alanine Moderate evidence
- BCAA (Branched-Chain Amino Acids) Limited evidence
- EAA (Essential Amino Acids) Moderate evidence
- L-Leucine Moderate evidence