Macro partitioning
Daily supplementation with 0.6 g/kg body weight of whey protein does not enhance body composition, core muscle endurance, or joint flexibility adaptations in trained women performing 10 weeks of Pilates training, despite increasing total daily protein intake to ~1.78 g/kg.
If you are a trained woman doing Pilates regularly, adding whey protein supplements on top of your normal diet will not make you lose more fat, gain more muscle, or improve your flexibility compared to just doing the training. Focus on consistent training and adequate whole-food protein intake rather than buying supplements.
Ten weeks of Pilates training improved core muscle endurance, joint flexibility, and aspects of body composition in healthy trained women, but these adaptations were not enhanced by daily supplementation with 0.6 g of protein per kilogram body weight.
Why this rating
Randomized controlled trial with quadruple-blind design, though limited by a small sample size (n=19).
Source
Effects of protein supplementation during pilates training on body composition, core muscle endurance, and joint flexibility in trained women: a randomized controlled trial
Christina Karpouzi et al. · Journal of the International Society of Sports Nutrition · 2025
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