Compound or practice · Supplement
Whey Protein
The reference protein powder — fast, leucine-rich, and the easiest way to hit a daily target.
- Overall grade
- Grade A
- Last revised
- 3
- graded outcomes
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
2 at grade A · 1 at grade B — 3 graded rows
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Muscle protein synthesisEvidence grade A
Leucine-driven
Moderatehigh
- Strength / lean mass (with training)Evidence grade A
Via total protein
Moderatehigh
- Satiety / fat lossEvidence grade B
Protein's thermic/satiety edge
Smallhigh
Interactions
Documented pairings with supplements and medicines. A medicine on this list is a conversation for whoever prescribes it.
CreatineWorks together
The classic post-workout pairing — same shaker.
The evidence in words
What it is
Whey is the fast-digesting fraction of milk protein, sold as concentrate, isolate, or hydrolysate. It is the most-studied protein supplement.
How it works
Its high leucine content maximally triggers muscle protein synthesis, and rapid digestion delivers amino acids quickly after training.
What the evidence shows
Strong evidence that adequate total protein (of which whey is a convenient source) supports muscle growth, strength, and satiety during training and dieting. Whey is not magic beyond hitting your protein target — but it's the most efficient way to do so, especially post-workout.
Safety & interactions
Very safe; lactose in concentrate can bother the intolerant (use isolate). Creatine — The classic post-workout pairing — same shaker.
Bottom line
The default protein supplement. 20–40 g to fill a daily gap; isolate if lactose bothers you. It's convenience, not magic — total daily protein is what matters.
Goes with
- CreatineThe classic post-workout pairing — same shaker.Evidence grade A
Related reading
Entries that share this one's tags or conditions.
- Casein ProteinThe slow-release milk protein — a small overnight-recovery edge, mostly a convenience choice.Evidence grade B
- Egg ProteinA high-quality dairy-free animal protein — solid, unremarkable, more expensive than whey.Evidence grade B
- Essential Amino Acids (EAAs)BCAAs done right — all nine essentials, so muscle protein synthesis can actually finish.Evidence grade B
- Pea ProteinThe best plant protein for muscle — nearly matches whey when you eat enough of it.Evidence grade B
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.