Macro partitioning
Whey protein supplementation significantly enhances muscle strength and fat-free mass gains compared to placebo, but is less effective than collagen.
Whey protein works for building muscle and strength, but the gains are smaller than those from collagen. If you are using whey, consider adding collagen to your regimen for potentially better results. Don't rely on whey alone if you want to maximize your strength and mass gains.
WP also showed a significant improvement compared to placebo (SMD = 0.15; 95% CI: 0.03 to 0.27; p = 0.0145), being, along with COL, the only supplement with statistical evidence of benefit for this outcome.
Why this rating
Consistent findings across multiple studies, moderate certainty of evidence.
Source
Which Protein‐Based Dietary Supplements Most Effectively Enhance Fat‐Free Mass and Strength Gains in Healthy Adults Undergoing Resistance Training? A Network Meta‐Analysis
Marcos D. M. Drummond et al. · Translational Sports Medicine · 2026
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