Macro partitioning
Whey protein supplementation (77 g/day) during high-volume military training significantly improves push-up performance and fat mass loss compared to energy-matched carbohydrate supplementation.
If you are undergoing intense physical training, adding whey protein (approx. 77g/day) can help you perform more push-ups and lose more fat than if you just matched the calories with carbohydrates. Take it twice a day, ideally after workouts and before bed, to support recovery and body composition goals.
Post-testing push-up performance averaged 7 repetitions higher in the WP compared to the CHO group (F = 10.1, p < 0.001) when controlling for baseline. There was a significant decrease in fat mass at post-training (F = 4.63, p = 0.04)... WP had a large effect on fat mass (FM) loss (Cohen’s d = −0.67)... Twice daily supplementation with WP improved push-up performance and potentiated reductions in fat mass during IET training in comparison to CHO supplementation.
Why this rating
Double-blind, randomized controlled trial with a reasonably large sample size (n=69) and rigorous blinding, though limited to a specific population (young male soldiers).
Source
Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers
Jeremy S. McAdam et al. · Nutrients · 2018
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