Muscle mass
Supplements studied for Muscle mass.
Overview
SupplementDEX currently indexes Whey Protein for muscle mass. See the heatmap and evidence reviews below for the full rating.
Effect graph
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| Whey Protein | ★★★★★ | High |
Studies
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Whey ProteinView supplement →
Consider purchase·★★★★★
How we scored this▸
- Whey protein is effective for Muscle mass.
Browse 12 studies·1 meta-analysis
MetaEffect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis2019n=837
In a meta-analysis of 837 participants, wP supplementation during RT sessions was found to improve lean mass, fat mass and muscular strength in healthy and younger individuals.
- Effect
- Benefit
- Duration
- 13.1 weeks
- Participants
- 837
- Ages
- 18+
RCTEffect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers2018n=35
In an RCT of 35 participants, 77 g/day, for 8 weeks, post-testing push-up performance averaged 7 repetitions higher in the WP compared to the CHO group (F = 10.1, p p = 0.04), but no significant change in run performance (F = 3.50, p = 0.065) or fat-free mass (F = 0.70, p = 0.41).
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 77 g/day
- Population
- Military recruits
- Participants
- 35
- Avg age
- 19±1
RCTThe Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance2018n=41
In an RCT of 41 participants, for 8 weeks, whey protein concentrate (52.48 ± 11.15 to 54.96 ± 11.85 kg), Beef (51.68 ± 7.61 to 54.65 ± 8.67 kg), and Chx (52.97 ± 12.12 to 54.89 ± 13.43 kg) each led to a significant increase in lean body mass compared with baseline (p < 0.0001), whereas the control condition did not (53.14 ± 11.35 to...
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 41
- Ages
- 17–26
RCTWhey protein supplementation during resistance training augments lean body mass2013n=22
In an RCT of 22 participants, 1.4 g/kg, for 9 months, these results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.
- Effect
- Benefit
- Duration
- 9 months
- Dose
- 1.4 g/kg
- Population
- Adults
- Participants
- 22
RCTWhey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults2012n=9
In an RCT of 9 participants, 0.3 g/kg, for 8 weeks, the ingestion of whey protein immediately before the start of exercise and again after each training set has no effect on muscle mass and strength in untrained young adults.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 0.3 g/kg
- Population
- Young adults
- Participants
- 9
RCTEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men2009n=13
In 33 resistance-trained men over 10 weeks, protein timing around workouts did not outperform morning/evening supplementation for strength, power, or body composition.
- Effect
- No Benefit
- Duration
- 10 weeks
- Population
- Athletes
- Participants
- 13
RCTEffect of whey and soy protein supplementation combined with resistance training in young adults2006n=9
In 27 untrained adults, 6 weeks of resistance training with soy or whey protein (1.2 g/kg) both increased lean mass and strength vs placebo, with no difference between protein sources.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 1.2 g/kg
- Population
- Healthy adults
- Participants
- 9
- Ages
- 18–35
RCTThe effect of whey isolate and resistance training on strength, body composition, and plasma glutamine2006
In 13 male bodybuilders over 10 weeks, whey isolate produced greater lean-mass gain (5.0 vs 0.8 kg) than casein with identical resistance training.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 1.5 g/kg
- Population
- Pregnant women
RCTThe effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training2006
A 10-week study including 36 resistance-trained males undergoing a 4 day per week resistance training program found that a combination of whey protein + casein was superior to whey protein + BCAA + glutamine for increasing lean mass. The whey protein + BCAA + glutamine group experienced a slight reduction in lean mass (-0.1 ± 0.3 kg) after 10 weeks. Interventions: - 48 g/day carbohydrate placebo - 40 g/day whey protein + 8 g/day of casein - 40 g/ day whey + 3 g/day BCAA + 5 g/day L-glutamine (WBG) All groups experienced significant increases in 1RM bench press and leg press strength. No changes were found for energy intake, training volume, blood parameters, and anaerobic capacity (P > 0.05). Only the whey + casein group experienced an increase in lean mass. The WBG group experienced a slight decrease in lean mass while there was no increase or decrease in lean mass in the placebo group.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 48 g/day
- Population
- Athletes
- Ages
- 18+
RCTThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength2005n=22
A study including 22 young healthy men undergoing resistance training (3 x per week for 14 weeks) found that protein supplementation (25 g/day containing 16.6 g whey; 2.8 g casein; 2.8 g egg white protein; 2.8 g L-glutamine) improved squat jump height and muscle hypertrophy (Protein, type I: 18% ± 5%; P < 0.01 & type II: 26% ± 5%; P < 0.01) compared to placebo (no change). Performance in the countermovement jump height and slow isokinetic knee extensor peak torque increased similarly in both groups.
- Effect
- Benefit
- Duration
- 14 weeks
- Dose
- 25 g/day
- Population
- Men
- Participants
- 22
RCTSoy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status2004n=9
In an RCT of 9 participants, 33 g/day, for 9 weeks, both the soy and whey treatment groups showed a gain in lean body mass, but the training-only group did not.
- Effect
- Benefit
- Duration
- 9 weeks
- Dose
- 33 g/day
- Population
- Healthy adults
- Participants
- 9
- Ages
- 19–25
RCTThe effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength2001
In an RCT in healthy adults, 1.2 g/kg, for 6 weeks, however, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 1.2 g/kg
- Population
- Healthy adults
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Whey Protein | ★★★★★76% | 12 | 1 | 100% |