About Whey Protein
Whey protein is one of the most studied supplements for muscle protein synthesis and lean mass. It provides a complete amino acid profile with high leucine content (~10-12% by weight), making it highly effective for post-exercise recovery and muscle building. Isolate (>90% protein) is superior to concentrate (~80% protein) for lactose-intolerant individuals and per-gram protein content.
What Whey Protein supports
- Stimulates muscle protein synthesis via high leucine content
- Supports lean mass gains and recovery from resistance training
- Fast-digesting complete protein — ideal post-workout
How much Whey Protein to take
Clinical studies typically use 20–30 g of Whey Protein. 20-30g per serving for optimal muscle protein synthesis. 20g triggers ~90% maximal MPS in young adults; 30g+ shows diminishing returns in most studies.
- Effective range
- 20–30 g
Forms of Whey Protein compared
- Whey protein isolatePremium≥90% protein, minimal lactose and fat — the standard for sensitive guts.
- CFM (cross-flow microfiltered)PremiumCFM isolate; preserves immunoglobulins and lactoferrin fractions.
- Hydrolyzed wheyPremiumPre-digested for the fastest amino-acid absorption.
- Ion-exchange wheyPremiumHigh protein but strips beneficial whey fractions during processing.
- Whey concentrateStandard~80% protein; more lactose and fat than isolate.
Clinical evidence
Strong clinical evidence. One of the most studied supplements for muscle protein synthesis with extensive clinical data
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