BODYDATA
Supplements

Whey Protein

Evidence ratingHigh

A convenient way to top up protein that's hard to hit through meals alone. Rich in leucine, which helps trigger muscle protein synthesis. A supplement to total intake — not a magic powder.

A well-studied, foundational ingredient

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Effects reported in research

Helps you reach total daily protein

Supports lean-mass and strength gains alongside training

Fast-absorbing and high in leucine

Dosage & timing

  • 20–40 g per serving.
  • Adjust with meals so total daily protein lands around 1.6 g/kg body weight.

Cautions

  • •If lactose-intolerant, choose isolate (WPI).
  • •In people with normal kidneys, high-protein intake has not been shown to harm kidney function.

Supporting research

Meta-analysis

Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)

British Journal of Sports Medicine, 2018

A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.

View study details
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Last checked: 2026-06-18