Remedy · supplement
Protein supplement (whey)
Also: whey protein, protein powder, dietary protein supplement
Supplemental protein that amplifies the muscle gains from resistance training.
Evidence by condition
Each grade reflects the research for Protein supplement (whey) and that condition specifically.
- BSarcopenia (age-related muscle loss)
Adding protein to a resistance-training program increased fat-free mass (~+0.69 kg) and leg-press strength (~+13.5 kg) more than training alone, in both younger and older adults.
1 citation
- Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis Meta-analysis 2012 · n=680 · American Journal of Clinical Nutrition · PMID 23134885 · DOI 10.3945/ajcn.112.037556
- Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis
Adequate protein is leucine-rich fuel for muscle protein synthesis, and supplementing it clearly augments resistance-training gains — especially in older adults, who often under-eat protein. As with creatine, the training is what does the heavy lifting; protein amplifies it.