Muscle protein synthesis and sarcopenia prevention

Whey Protein

Whey protein is the highest-leucine, fastest-digesting complete protein source. RCTs consistently demonstrate its superiority for post-exercise muscle protein synthesis. Particularly effective for older adults who require higher leucine per meal to trigger MPS.

Evidence Level A

Evidence and Risk Labels

Evidence A/B/C reflects research maturity, and risk levels reflect monitoring needs. These labels support comparison, not diagnosis or treatment decisions.

See full scoring guide

Clinical Snapshot

Effect Size
Large at threshold leucine dose for MPS; consistently outperforms plant proteins for post-exercise synthesis rate
Safety
Low Risk

Avoid in confirmed dairy/milk protein allergy or lactose intolerance (isolate reduces lactose content). Quality varies significantly — look for NSF Certified for Sport or Informed Sport.

Research Dosing

This reflects common ranges and protocols used in published studies, not personal medical advice.

Typical Daily Dose
20-40 g (providing 2-3 g leucine)
Timing
Within 1-2 hours post-exercise; with breakfast for older adults
Protocol Duration in Studies
Long-term as part of protein strategy

Whey isolate is preferred over concentrate for those with lactose sensitivity.

Best Fit Profiles

  • post-exercise muscle recovery and sarcopenia prevention in older adults

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