Macro partitioning
Graded whey protein supplementation (increasing from 25g to 150g daily over 6 weeks) combined with extreme-volume resistance training results in significant fat loss and lean body mass gains, but does not produce superior skeletal muscle hypertrophy compared to a control dose of whey or maltodextrin.
If you are doing very high-volume resistance training, you do not need to consume massive amounts of whey protein (up to 150g/day) to maximize muscle growth. A moderate dose (25g/day) combined with your training yields similar muscle gains to a graded high dose. However, the high-dose group did lose more fat. Focus on getting enough protein (around 1.6g/kg/day from food + supplements) rather than maximizing whey powder intake.
The GWP group experienced the greatest PRE to POST reduction in DXA fat mass (FM) (−1.00 kg, p < 0.05), and a robust increase in DXA fat- and bone-free mass [termed lean body mass (LBM) throughout] (+2.93 kg, p < 0.05). However, the MALTO group also experienced a PRE to POST increase in DXA LBM (+2.35 kg, p < 0.05)... When examining the effects of training on LBM increases... a significant increase was observed from PRE to MID... but not MID to POST... Based upon DXA data, GWP supplementation may be a viable strategy to improve body composition during high-volume RT. However, large LBM increases observed in the MALTO group preclude us from suggesting that GWP supplementation is clearly superior in facilitating skeletal muscle hypertrophy.
Why this rating
Randomized controlled trial with trained subjects, objective measures (DXA, biopsy), but small sample size (n=31) and short duration (6 weeks).
Source
Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
Cody T. Haun et al. · Frontiers in Nutrition · 2018
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