Research
Mixed
Consuming whey protein in combination with resistance training results in greater increases in muscle mass compared to resistance training alone or isonitrogenous casein intake.
If you are lifting weights, add whey protein to your diet. A study showed that taking 120g of whey daily (split into 4 servings) alongside resistance training led to 5 times more muscle growth than taking the same amount of nitrogen from casein.
GoodSupportsHIGH confidence
Collectively, these studies suggest that combining resistance training with consumption of whey protein is an effective method for improving skeletal muscle size.
Why this rating
Cites specific clinical trials showing significant differences in muscle mass gain.
Source
Leucine dense whey proteins
Gabriel J. Wilson et al. · Nutrafoods · 2011
DOI 10.1007/bf03223383
narrative_reviewCited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Consuming whey protein, which has high leucine density, stimulates muscle protein synthesis more effectively than proteins with lower leucine content (such as wheat, soy, or casein) by triggering the mTORC1 signaling pathway.Good
- There is a 'leucine threshold' that must be met at each meal to stimulate muscle protein synthesis; meals with low leucine content (like wheat or soy at low doses) fail to trigger this response.Good
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