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Evidence-Based Supplement Research
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Whey Protein and Improved Handgrip Strength

Research synthesisModerate evidenceModerate effect5 studies · 3 beneficial · 2 neutral · 0 harmful

Across 5 studies, 3 reported beneficial effects (effect sizes moderate in two, small in one) and 2 reported neutral effects (both small). The highest-quality evidence (a systematic review of 5,272 participants) found a moderate beneficial effect for whey protein on handgrip strength, especially when combined with resistance training in older adults. However, two high-quality meta-analyses (980 and 637 participants) found no significant effect. The median study duration was 112 days (from one study), and populations were predominantly older adults, including those with sarcopenia or chronic obstructive pulmonary disease (COPD).

  • Studied populations: older adults, particularly those with sarcopenia or chronic obstructive pulmonary disease (COPD)

Caveats: Evidence is mixed: two high-quality meta-analyses found no significant effect on handgrip strength, while other meta-analyses and an RCT reported benefit. The positive effects were often observed in populations with sarcopenia or COPD and in combination with resistance training or vitamin D, making it unclear whether whey protein alone is sufficient. Doses were not reported in most studies, limiting dose-response conclusions. Only one study reported duration (112 days), so the time course of effects is poorly characterized.

Generated Jul 12, 2026
Time to effect
Median: 3.7 months · IQR 3.7 months–3.7 months · Range 3.7 months–3.7 months — Reported in 1 of 5 studies
5 of 5 papers
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