Mixed
Whey protein supplementation combined with resistance training significantly improves lean mass, fat mass, and muscular strength in healthy individuals, but fails to produce these benefits in individuals with pathological conditions.
If you are healthy and under 40, adding whey protein to your resistance training routine will likely help you gain lean mass and lose fat. However, if you are older or have a chronic health condition, whey protein alone during training may not provide these specific benefits, and you might need to look into multi-nutrient supplementation strategies instead.
WP-RT improved lean mass (0.46 kg [−0.02, 0.94]; p=0.01), fat mass (MD −0.62 kg [−1.05, −0.19]; p=0.004) and muscular strength (SMD 0.25 [0.11, 0.38]; p=0.0003) in healthy individuals but not in individuals with a pathological condition.
Why this rating
Meta-analysis of 21 RCTs with generally good quality and no significant publication bias.
Source
Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis
Meng Li et al. · Food & Function · 2019
DOI 10.1039/c9fo00182d
More from this paper
- Whey protein supplementation combined with resistance training significantly improves body composition (lean mass gain and fat mass loss) and muscular strength specifically in individuals under 40 years of age, but not in older individuals.Good
- Whey protein supplementation combined with resistance training is less effective in individuals with pathological conditions compared to healthy individuals, showing no significant improvement in lean mass, fat mass, or muscular strength.Moderate
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