Macro partitioning
Whey protein supplementation (60g/day) combined with resistance exercise significantly increases muscle mass and selective muscular strength/endurance compared to placebo, even when total caloric and macronutrient intake from meals is strictly controlled.
If you are doing resistance training, adding 60g of whey protein daily (split into 3 doses) can help you build more muscle and strength than training and eating a controlled diet alone. This benefit exists even if you are already eating enough calories and protein from your regular meals, suggesting the specific properties of whey (fast absorption, high essential amino acids) provide an extra edge.
These results suggest that whey protein supplementation enhances resistance exercise-induced increase in muscle mass and overall muscular strength and endurance, independent of dietary influence.
Why this rating
Randomized, double-blind, placebo-controlled trial with direct dietary control (providing meals) rather than self-report, which reduces a major confounder in previous literature.
Source
Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control
Chae-Been Kim et al. · Nutrients · 2023
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