Whey Protein and Improved Muscle Mass

Doses used in studies

g/kg/day: 1.5 (median 1.5, IQR 1.5–1.5) — 1 study
g/week: 33 (median 33, IQR 33–33) — 1 study

Time to effect

Median: 4.2 months · IQR 3.5 months–4.9 months · Range 2.8 months–5.6 months — Reported in 2 of 2 studies

2 of 2 papersPopulation:

Independent effects of whey protein and alkali supplementation on muscle health in healthy older adults: factorial randomized controlled trial.
- 2026-05
- RCT · n = 128
- The American journal of clinical nutrition 123(5)
- - Lisa Ceglia
  - Elsa Konieczynski
  - Elise Danico
  - Ludovic Trinquart
  - Benjamin Koethe
  - Qingyan Xiang
  - Roger A Fielding
  - William J Evans
  - Mahalakshmi Shankaran
  - Bess Dawson-Hughes
- PubMed: 41780731
- DOI: 10.1016/j.ajcnut.2026.101257
5 Insights on
- Improved Muscle Mass
- High evidence
- Large Human Trial
- Elderly
No group differences were noted in physical performance or muscle mass
Effect
Neutral
Effect size
Small
Significant
No
Dose
1.5 g/kg/d
Whey Protein Supplementation in Older Adults With Type 2 Diabetes Undergoing a Resistance Training Program: A Double-Blind Randomized Controlled Trial.
- 2025-04-01
- RCT
- Journal of aging and physical activity 33(2)
- - Celine de Carvalho Furtado
  - Giovana Jamar
  - Alan Carlos Brisola Barbosa
  - Victor Zuniga Dourado
  - José Reinaldo do Nascimento
  - Glaucia Cristina Antunes Ferraz de Oliveira
  - Edgar Matias Bach Hi
  - Thiago de Arruda Souza
  - Maria José Gonzalez Parada
  - Felipe Granado de Souza
  - Claudia Ridel Juzwiak
  - Império Lombardi
- PubMed: 39214521
- DOI: 10.1123/japa.2023-0370
4 Insights on
- Improved Muscle Mass
- High evidence
- Clinical
Both groups showed improvements in muscle strength and mass, regardless of supplementation
Effect
Neutral
Effect size
Small
Significant
No
Dose
33 g twice a week

Whey Protein and Improved Muscle Mass

Independent effects of whey protein and alkali supplementation on muscle health in healthy older adults: factorial randomized controlled trial.

Whey Protein Supplementation in Older Adults With Type 2 Diabetes Undergoing a Resistance Training Program: A Double-Blind Randomized Controlled Trial.