Whey Protein
Complete protein with high leucine content. Gold standard for muscle protein synthesis stimulation. Isolate vs concentrate affects purity and lactose content.
Evidence by Outcome
Muscle Protein Synthesis
Superior MPS stimulation vs plant proteins
Muscle Mass (with training)
0.5-1kg additional lean mass over 12 weeks
Satiety
Increased satiety vs carbohydrate meals
Recovery
Reduced DOMS and faster recovery markers
Dosing Guide
20-40g per serving
0.4 mg/kg
Within 2h of training, or any meal to hit protein target
Total daily protein (1.6-2.2g/kg) matters more than timing. Leucine threshold ~2.5g per serving for MPS.
Safety Profile
Possible Side Effects
- • GI discomfort in lactose-intolerant (use isolate)
- • Bloating at high doses
Contraindications
- ⚠ Milk allergy
Known Interactions
Classic muscle-building stack. Creatine enhances training capacity; protein provides substrate for muscle protein synthesis.
Source: Extensive sports nutrition research
Often mixed together post-workout. No interaction concern. Insulin spike from protein may enhance creatine uptake.
Source: JISSN, multiple studies