Mixed
Supplementing with 20g of native whey protein twice daily during a 12-week strength training program yields equivalent gains in muscle mass and strength compared to supplementing with an equivalent dose of spray-dried milk.
If you are starting a strength training program, you do not need to buy expensive native whey protein. Drinking milk or consuming standard milk powder provides the same muscle-building benefits as native whey, provided you are consuming enough total protein (around 1.6-2.0 g/kg/day) and training consistently.
Supplementation with milk or native whey during a 12-wk strength training period did not differentially affect muscle mass and strength in young untrained individuals.
Why this rating
Double-blinded, randomized, controlled trial with adequate sample size for the effect size, though limited to untrained young adults.
Source
No Difference between Spray Dried Milk and Native Whey Supplementation with Strength Training
Håvard Hamarsland et al. · Medicine & Science in Sports & Exercise · 2018
DOI 10.1249/mss.0000000000001758
Related findings · Mixed
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