Whey Protein
- Effective dose
- 20–40 g
- Evidence
- 5/5· Robust
Last updated June 1, 2026
What it is
Whey protein is a fast-digesting, complete protein isolated from milk during cheesemaking. It is rich in essential amino acids, especially leucine, which directly triggers muscle protein synthesis, making it a convenient way to reach daily protein targets.
Benefits
Whey supports muscle growth and recovery when training, with about 20-40 g per serving maximizing the muscle-protein-synthesis response and total daily protein of roughly 1.4-2.0 g/kg of body weight recommended for active people. It is an efficient, well-absorbed way to close a protein gap.
When to take it
Effective any time that helps meet daily protein needs; a serving near a workout or spread across meals every few hours supports muscle protein synthesis.
Side effects
Generally well tolerated; can cause bloating, gas, or digestive discomfort, particularly in people sensitive to lactose (isolates contain less).
Sources
Products containing Whey Protein
No products in our database contain this ingredient yet.