Whey protein
What it is
A fast-digesting complete protein providing all essential amino acids. A 2024 meta-analysis of 78 trials (4,755 people) confirmed it significantly increases strength and lean muscle mass alongside resistance training. Particularly effective for older adults at risk of muscle loss. Whey isolate suits those who are lactose-sensitive. Very safe with an excellent long-term track record.
Dose
20–40 g per serving; aim for 1.6–2.2 g/kg/day total protein from all sources. Isolate for lactose sensitivity.
Time of day & tips
Mix with water or milk. Ideally take within 2 hours post-workout. Can be taken any time of day to meet protein targets. Isolate form if bloated by regular whey.
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