Whey Protein Research
40 peer-reviewed studies · Evidence score: 9/10
Comparative Efficacy of Different Protein Supplements on Muscle Mass, Strength, and Physical Indices of Sarcopenia among Community-Dwelling, Hospitalized or Institutionalized Older Adults Undergoing Resistance Training: A Network Meta-Analysis of Randomized Controlled Trials
Liao CD et al. • Nutrients (2024)
Our findings suggest whey protein yields the optimal supplements to counter sarcopenia in older individuals undergoing RT.
- Treatment effects for main outcomes were expressed as standard mean difference (SMD) with 95% confidence interval (CI).
- Meta-regression analyses were performed to identify any relevant moderator of the treatment efficacy and results were expressed as β with 95% credible interval (CrI).
- We finally included 78 RCTs (5272 participants) for analyses.
Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training
Li ML et al. • The journal of nutrition, health & aging (2024)
This review confirms that WP can improve various aspects of older adult with sarcopenia, thereby enhancing their overall physical condition.
- PLA/ RC group, there was significant increase in handgrip strength (SMD: 0.67, 95%CI: 0.29, 1.04).
- This review confirms that WP can improve various aspects of older adult with sarcopenia, thereby enhancing their overall physical condition.
- More studies should be conducted to validate this result and further explore the effects of WP and RT in patients with sarcopenia.
Effectiveness of whey protein supplementation on muscle strength and physical performance of older adults: A systematic review and meta-analysis of randomized clinical trials
Al-Rawhani AH et al. • Clinical nutrition (Edinburgh, Scotland) (2024)
The present meta-analysis indicates that WPS, when combined with resistance training (RT), can enhance lower body strength but does not seem to have a significant beneficial effect on handgrip strength, physical performance, or body composition.
- However, ASM significantly improved after WPS consumption but with high heterogeneity (n = 2, SMD: 0.39; 95%CI: 0.28, 0.51; I2 = 69%).
- In interventions incorporating RE, statistically significant positive effects of WPS on lower body strength were observed (n = 11, SMD: 0.25; 95%CI: 0.05, 0.45; I2 = 0%).
- The present meta-analysis indicates that WPS, when combined with resistance training (RT), can enhance lower body strength but does not seem to have a significant beneficial effect on handgrip strength, physical performance, or body composition.
The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials
Vajdi M et al. • Nutrition, metabolism, and cardiovascular diseases : NMCD (2023)
This meta-analysis demonstrated that WP intake significantly reduced SBP levels.
- This meta-analysis demonstrated that WP intake significantly reduced SBP levels.
- Further large-scale studies are needed to specify the exact mechanism, and optimal dosage of WP supplementation to obtain a beneficial effect on BP.
- Further research warranted to confirm findings
Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis
Chang MC et al. • Nutrients (2023)
In addition, combining a physical exercise program with whey protein, leucine, and vitamin D supplementation can improve muscle strength and function.
- However, appendicular muscle mass significantly improved in the experimental group compared to the control group.
- With the use of a concomitant physical exercise program, handgrip strength and SPPB scores in the experimental group significantly improved when compared to the control group.
- In contrast, when physical exercise was not combined, there was no significant improvement in the handgrip strength and SPPB scores of patients with sarcopenia.
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults
Nunes EA et al. • Journal of Cachexia, Sarcopenia and Muscle (2022)
Protein supplementation combined with resistance exercise increases lean body mass, with older adults needing higher per-meal doses.
- LBM increased with protein + resistance exercise
- Older adults may need 1.2-1.6g/kg/day
- Per-meal protein dose matters for muscle synthesis
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength
Morton RW et al. • British Journal of Sports Medicine (2018)
Protein supplementation significantly enhances changes in muscle strength and size during resistance training.
- Protein supplementation increases muscle mass gains
- Effects plateau at ~1.6g/kg/day total protein
- Benefits seen in both trained and untrained individuals
The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power
Pasiakos SM et al. • Sports Medicine (2015)
Whey protein supplementation during resistance training augments lean body mass.
- Increases lean body mass
- Enhances strength gains
- Benefits most pronounced in trained athletes
Effectiveness of whey protein supplementation during resistance exercise training on skeletal muscle mass and strength in older people with sarcopenia
Grgic J et al. • Nutrients (2023)
Whey protein during resistance training significantly increases handgrip strength and skeletal muscle mass in older adults with sarcopenia.
- +2.31 kg improvement in handgrip strength
- Benefits for sarcopenic elderly
- Combines well with resistance training
Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis
Nasimi N et al. • Advances in nutrition (Bethesda, Md.) (2023)
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- Standardized mean differences (SMDs) were calculated for LM, muscle strength, and physical function data.
- The analysis showed that whey protein supplementation had no effect on LM and muscle strength; nevertheless, a significant improvement was found in physical function (SMD = 0.561; 95% confidence interval [CIs]: 0.256, 0.865, n = 33), particularly gait speed (GS).
- On the contrary, whey protein supplementation significantly improved LM (SMD = 0.982; 95% CI: 0.228, 1.736; n = 11), appendicular lean mass and physical function (SMD = 1.211; 95% CI: 0.588, 1.834; n = 16), and GS in sarcopenic/frail older adults.
Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis
Prokopidis K et al. • The British journal of nutrition (2023)
These data support that whey and soy protein supplementation elicit anti-inflammatory effects by reducing circulating IL-6 and TNF-α levels, respectively.
- A significant reduction of circulating IL-6 levels following whey protein [Mean Difference (MD): -0·79, 95 % CI: -1·15, -0·42, I2 = 96 %] and TNF-α levels following soy protein supplementation (MD: -0·16, 95 % CI: -0·26, -0·05, I2 = 68 %) was observed.
- The addition of soy isoflavones exerted a further decline in circulating TNF-α levels (MD: -0·20, 95 % CI: -0·31, -0·08, I2 = 34 %).
- According to subgroup analysis, whey protein led to a statistically significant decrease in circulating IL-6 levels in individuals with sarcopenia and pre-frailty (MD: -0·98, 95 % CI: -1·56, -0·39, I2 = 0 %).
Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials
Zhou S et al. • Clinical nutrition (Edinburgh, Scotland) (2024)
Our study supports a beneficial role of high-quality protein supplementation to reduce CVD risk factors.
- Our study supports a beneficial role of high-quality protein supplementation to reduce CVD risk factors.
- Further studies are still warranted to investigate the effects of different high-quality proteins on CVD risks in individuals with cardiometabolic disorders.
- Further research warranted to confirm findings
Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials
Chiang SW et al. • Nutrition research (New York, N.Y.) (2022)
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- Postprandial glycemia was significantly lower at 60 minutes (weighted mean difference: -2.67 mmol/L; 95% confidence interval, -3.62 to -1.72 mmol/L) and 120 minutes (-1.59 mmol/L; -2.91 to -0.28 mmol/L) in WP group than in placebo group.
- Although other results favored the WP group, differences between the groups were not statistically significant.
- The present study showed that premeal WP supplementation is beneficial for postprandial glycemia in persons with mild or well-controlled T2DM without substantial adverse effects.
Effect of whey protein consumption on IL-6 and TNF-α: A systematic review and meta-analysis of randomized controlled trials
Jamshidi S et al. • Diabetes & metabolic syndrome (2022)
It can be concluded that whey supplementation had no favorable effects on inflammatory biomarkers including TNF- α and IL-6.
- It can be concluded that whey supplementation had no favorable effects on inflammatory biomarkers including TNF- α and IL-6.
- Published in Diabetes & metabolic syndrome (2022)
- Further research warranted to confirm findings
Whey protein supplementation and its potentially adverse effects on health: a systematic review
Vasconcelos QDJS et al. • Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme (2021)
Presented data support a need for future studies co-relating the use of different types of whey protein with and without exercise to better see the impact on human physical health.
- PROSPERO registration no.: CRD42020140466.
- Novelty: A systematic review of experimental and randomized studies about the use of whey proteins supplements and its impact on physical health.
- Analysis revealed that chronic and without professional guidance use of whey protein supplementation may cause some adverse effects specially on kidney and liver function.
Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners
A Castro LH et al. • Nutrients (2019)
Due to several and important limitations, more detailed analyses are required regarding FFM gain.
- Random effect meta-analyses were performed from the final and initial body composition values of 246 healthy athletes undergoing 64.5 ± 15.3 days of training in eight randomized clinical trials (RCT) collected systematically from five scientific databases.
- There was no significant effect on FFM in any of the scenarios investigated (p > 0.05).
- Due to several and important limitations, more detailed analyses are required regarding FFM gain.
International Society of Sports Nutrition Position Stand: protein and exercise
Jäger R et al. • Journal of the International Society of Sports Nutrition (2017)
For building muscle mass, an overall daily protein intake of 1.4-2.0 g/kg/day is sufficient for most exercising individuals.
- Whey is an excellent protein source for athletes
- Timing less important than total daily intake
- Post-workout protein accelerates recovery
Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis
Kuo YY et al. • Nutrients (2022)
Without RT, WP has no significant benefit on muscle strength or lean mass.
- Standardized mean differences (SMDs) with 95% confidence intervals (CIs) were used to estimate the effect of WP.
- In the RT subgroup, WP supplementation had a significant positive effect on biceps curl strength (BC) (SMD: 0.6805, 95% CI: 0.176, 1.185, I2: 0%), and lower limb lean-mass (LLLM) (SMD: 1.103, 95% CI: 0.632, 1.574, I2: 14%).
- In the subgroup without RT, a significant negative effect on PI (SMD: -0.4225, 95% CI: -0.774, -0.071, I2: 47%) was observed, while no significant effect on muscle strength or lean mass was revealed.
The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis
Davies RW et al. • Nutrients (2018)
Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.
- Eight studies, containing 13 randomised control trials (RCTs) were included in this review and meta-analysis, from which individual standardised effect sizes (ESs) were calculated, and a temporal overall ES was determined using a random-effects model.
- This systematic review and meta-analysis provides a synthesis of the literature to date, investigating the effect of WP supplementation on the recovery of contractile function in young, healthy adults.
- Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.
Supplement-based nutritional strategies to tackle frailty: A multifactorial, double-blind, randomized placebo-controlled trial
Roschel H et al. • Clinical nutrition (Edinburgh, Scotland) (2021)
Neither protein (whey and soy), leucine, nor creatine supplementation enhanced resistance training-induced adaptations in pre-frail and frail elderly, regardless of sex.
- Neither protein (whey and soy), leucine, nor creatine supplementation enhanced resistance training-induced adaptations in pre-frail and frail elderly, regardless of sex.
- These findings do not support the notion that some widely used supplement-based interventions can add to the already potent effects of resistance exercise to counteract frailty-related muscle wasting and dynapenia.
- Further research warranted to confirm findings