Whey concentrate, isolate, hydrolysate, casein, pea, soy, rice, egg, beef: the protein powder aisle is overwhelming. Studies are clear. In young men, muscle protein synthesis after training was 122% higher with whey than with casein, at equal amounts of essential amino acids. And in a meta-analysis of 49 trials, lean mass gains plateaued as soon as 1.6 g of protein per kilo per day, regardless of the powder.
This comparison brings together studies identified via PubMed: quality criteria, digestion speed, concentrate, isolate and hydrolysate, evening casein, plant proteins, then the best protein according to your goal, doses and safety.
What makes a good protein : essential amino acids and leucine in quantity, high digestibility (DIAAS score) and rapid digestion around training. Whey checks all three boxes: 43% essential amino acids and muscle synthesis 93 to 122% higher than with casein. Between concentrate and hydrolysate, the trial comparing them finds no difference in muscle or strength; isolate is the same protein, more filtered, in practice the form lowest in lactose, sugars and fats (1.3 g of sugar per 30 g serving for ours).
Choice by objective : whey for muscle gain, with creatine; whey or plant protein for weight loss, at 1.2 to 1.6 g per kilo total; 0.4 g per kilo per meal after age 65; an isolate in case of lactose intolerance; soy or pea, rice, wheat blend for vegans. Collagen serves the tendons, not muscle synthesis.
- What "best" means: the criteria that matter
- Digestion speed: whey, casein and muscle synthesis
- Whey concentrate, isolate, hydrolysate: what really changes
- Casein in the evening: the night trials
- Soy, pea, rice, blends: plant proteins versus whey
- Egg, beef, collagen: other sources
- Muscle gain: whey and creatine, the best-studied combination
- Weight loss: satiety and lean mass
- Seniors, lactose intolerance, vegans, women: the best protein according to your profile
- How much, when, how to distribute
- Safety: kidneys, acne, digestive tolerance
- Frequently asked questions
What "best" means: the criteria that matter
A protein powder provides the muscle with essential amino acids that it does not produce, in quantity and at a speed that trigger muscle synthesis. First criterion, their content, measured across sixteen sources: whey leads with 43%, oat and lupin cap out at 21%. Second criterion, leucine, which signals synthesis: 5.1% of hemp protein, 9.0% of milk, 13.5% of corn. Plant-based proteins are also lower in lysine and methionine (3.6% and 1.0% versus 7.0% and 2.5% for animal sources). The International Society of Sports Nutrition concludes that an intake should provide 700 to 3,000 mg of leucine.
Across sixteen sources analyzed, oat isolates (21%), lupin (21%) and wheat (22%) contained significantly fewer essential amino acids than whey (43%), milk (39%), casein (34%) and egg (32%), human muscle containing 38%. Blends of plant-based proteins can reproduce the profile of animal proteins.
Gorissen SHM, Crombag JJR, Senden JMG, et al. Amino Acids 2018;50(12):1685-1695. DOI: 10.1007/s00726-018-2640-5
Third criterion, digestibility : DIAAS measures the proportion of each essential amino acid actually absorbed in the small intestine. A synthesis of seventeen proteins ranks casein, egg, potato and pork as "excellent" quality (DIAAS above 100), whey and soy as "high" quality (75 or more), pea, rice, hemp, oat and gelatin below 75.
Note the grams of protein per serving and per 100g, then sugars and fats; divide the price of the container by the grams of protein to compare two powders. Our 100% Whey isolate displays 76.2 g of protein per 100 g, or 22.9 g per 30 g serving.
Digestion speed: whey, casein and muscle synthesis
The idea of "fast" and "slow" proteins comes from a 1997 French study: after a single meal of labeled whey or casein, at identical leucine levels, whey caused a brief rise in blood amino acids, casein a prolonged plateau. The body's protein synthesis increased by 68% with whey versus 31% with casein, but casein slowed protein degradation by 34%, and over seven hours the leucine balance favored it.
Three groups of six young men performed a leg exercise then consumed 10 g of essential amino acids in the form of whey hydrolysate, micellar casein, or soy isolate. Muscle protein synthesis was 93% higher with whey than with casein at rest, 122% after exercise, and 31% higher than with soy after exercise; soy performed better than casein (+69% post-exercise).
Tang JE, Moore DR, Kujbida GW, et al. J Appl Physiol 2009;107(3):987-992. DOI: 10.1152/japplphysiol.00076.2009
These measurements spanning a few hours don't tell the whole story, with total daily intake mattering more in the long term (section 10), but they explain why whey is the most studied around training. Our guide whey: proven effects and myths details its effects.
Whey concentrate, isolate, hydrolysate: what really changes
All three forms come from the same whey. The concentrate retains some lactose and fat (the Lockwood trial used a concentrate at 80% protein). Theisolate is filtered further, which removes most of the lactose and fat. Thehydrolysate is pre-cut into peptides, for even faster absorption. On muscle, the trial comparing concentrate and hydrolysate shows no difference; isolate has not been tested against concentrate on these criteria.
In 56 trained men, 8 weeks of resistance training with 30 g twice daily of 80% whey concentrate, lactoferrin-rich concentrate, or hydrolyzed concentrate increased muscle mass in all groups, with comparable strength gains (+4 to +7% upper body, +24 to +35% lower body). The hydrolysate reduced fat mass by 6%, compared to +4.4% with placebo, with no other advantage. Trial conducted by authors with ties to the supplement industry.
Lockwood CM, Roberts MD, Dalbo VJ, et al. J Am Coll Nutr 2017;36(1):16-27. DOI: 10.1080/07315724.2016.1140094
What changes is elsewhere: digestive tolerance, with isolate being in practice the form lowest in lactose, density, with more protein and fewer sugars and fats per dose, and price, with hydrolysate being the most expensive without demonstrated benefit. This is the logic behind our Whey 100% isolate : 22.9 g of protein, 1.3 g of sugars and 2.0 g of fat per 30 g dose.
| Form | What characterizes it | What trials show |
|---|---|---|
| Whey concentrate | The least processed, residual lactose and fats (80% protein concentrate in the Lockwood trial) | Gains in mass and strength comparable to hydrolysate over 8 weeks (Lockwood 2017) |
| Whey isolate | Advanced filtration, less lactose, sugars and fats | Maximum synthesis from 20 g in 80 kg men (Witard 2014); same protein as concentrate, less lactose per dose |
| Whey hydrolysate | Pre-cut peptides, fastest absorption, highest price | No additional muscle or strength gain; −6% fat mass in one trial, to be confirmed (Lockwood 2017) |
| Micellar casein | Slow protein, amino acids released over several hours | Acute synthesis half that of whey (Tang 2009); effective before sleep (Res 2012, Snijders 2015) |
Casein in the evening: the nighttime trials
Casein's slowness becomes an advantage during the overnight fast. In 16 young men trained in the evening, 40 g of casein consumed 30 minutes before bedtime was digested overnight: the body's protein synthesis increased from 246 to 311 µmol per kilo over 7.5 hours, protein balance became positive (+61 versus −11), and muscle synthesis was approximately 22% higher, at the threshold of significance.
In 44 young men following a strength training program, 27.5 g of protein and 15 g of carbohydrates each evening before bed increased strength more (+164 kg versus +130 kg) and quadriceps area (+8.4 versus +4.8 cm²) than a calorie-free placebo. The trial was conducted with support from a dairy ingredient manufacturer (DSM).
Snijders T, Res PT, Smeets JSJ, et al. J Nutr 2015;145(6):1178-1184. DOI: 10.3945/jn.114.208371
Two caveats. The placebo provided no calories: the trial demonstrates the benefit of adding protein in the evening, not the superiority of casein. And a review by the same authors estimates that at least 40 g before sleep is needed for a robust increase in overnight synthesis; the position of the International Society of Sports Nutrition recommends 30 to 40 g of casein. Cottage cheese also works.
Soy, pea, rice, blends: plant-based proteins versus whey
Plant-based proteins start with fewer essential amino acids, leucine, lysine, and methionine—a disadvantage that dosage compensates for. In 24 trained men, 48 g of rice isolate (3.8 g leucine) or whey (5.5 g leucine) after each session for 8 weeks produced comparable gains: +2.5 versus +3.2 kg lean mass, +76 versus +90 kg cumulative strength, with no significant difference. The pea was tested in France in 161 men: 25 g twice daily of pea, whey, or placebo for 12 weeks thickened the biceps from 24.9 to 27.3 mm with no significant difference between groups; in those weakest at baseline, pea performed better than placebo (+20.2% versus +8.6%), with whey (+15.6%) distinguishing itself from neither. Study conducted with a pea protein manufacturer.
Nineteen young vegan men and nineteen omnivorous men completed 12 weeks of strength training, with protein intake raised to 1.6 g per kilogram per day using soy isolate or whey. Leg lean mass increased by 1.2 kg in both groups, leg press strength by 97 versus 117 kg, with no significant difference.
Hevia-Larraín V, Gualano B, Longobardi I, et al. Sports Med 2021;51(6):1317-1330. DOI: 10.1007/s40279-021-01434-9
Across nine trials and 266 participants, a meta-analysis whose lead author is a consultant for the soy industry found no difference in strength or lean mass gains between soy and whey or other animal proteins. Across sixteen trials, a second meta-analysis found no difference in lean mass or strength between animal and plant-based proteins, except 0.41 kg lean mass for animal sources before age 50. The blends fill the gap: in 24 young men, 30 g of a wheat, corn, and pea blend stimulated muscle synthesis as much as 30 g of milk protein (0.064 versus 0.053% per hour), and corn alone, richest in leucine, equaled milk at 30 g in 36 men.
At low doses, whey stimulates more; at sufficient dose, 30 to 48 g per serving or 1.6 g per kilogram per day, plant-based proteins match it. Soy, corn, or blends of pea, rice, and wheat are the best plant-based choices; our comparison plant-based or animal proteins details the trials.
Egg, beef, collagen: other sources
Eggprotein displays a DIAAS above 100, but powder trials are rare; the most instructive result concerns whole food: in 10 trained men, 18 g of whole egg proteins stimulated myofibrillar synthesis more after exercise than 18 g of egg whites, at equal leucine content, an effect attributed to food matrix. Our list of 20 protein-rich foods gives a place to eggs.
The hydrolyzed beef was compared to whey by the same team. In 24 active men, 8 weeks of strength training with 20 g per day of beef, whey or carbohydrates increased lean mass by 2.0% with beef and 1.4% with whey, versus 0.0% with carbohydrates. With 8 participants per group, the result remains preliminary: a complete protein without lactose, without demonstrated advantage.
For 6 days, 22 older women took 30 g of whey or collagen peptides twice daily. Whey increased muscle protein synthesis at rest (+0.017% per hour) and after exercise (+0.032%); collagen only after exercise (+0.012%), without sustained elevation above baseline level.
Oikawa SY, Kamal MJ, Webb EK, et al. Am J Clin Nutr 2020;111(3):708-718. DOI: 10.1093/ajcn/nqz332
The collagen is not a muscle protein (gelatin ranks below the DIAAS threshold of 75). However, a meta-analysis of 19 trials and 768 participants attributes to collagen peptides taken for at least 8 weeks with training an average effect on tendon morphology tendons (0.67), small to medium on lean mass (0.48) and small on maximum strength (0.19), with moderate certainty for lean mass, low for strength and very low for tendons. Its place is alongside a complete protein: our Marine Collagen Powder provides 10 g of type 1 marine collagen Naticol®, 210 mg of hyaluronic acid and 80 mg of vitamin C per day, and our marine collagen guide details the trials on joints.
Muscle gain: whey and creatine, the best-studied combination
The reference meta-analysis covers 49 trials and 1,863 participants trained for at least 6 weeks: adding protein, most often whey, increased strength by 2.49 kg at 1RM, lean mass by 0.30 kg and fiber cross-sectional area by 310 µm², more in trained practitioners (+0.75 kg). Lean mass gains stopped increasing beyond 1.62 g of protein per kilo per day. The best protein for muscle is therefore the one that brings you to this total; whey does it with the fewest calories.
The creatine works differently, by replenishing phosphocreatine stores. In trained men followed for 11 weeks, creatine, whey and their combination produced greater strength gains and hypertrophy than carbohydrates alone. In men aged 59 to 77 years, 10 weeks of strength training with 0.1 g of creatine and 0.3 g of protein per kilo on training days increased lean mass by 5.6%, versus 2.2% (creatine alone) and 1.0% (placebo).
In 721 adults aged 57 to 70 years following 7 to 52 weeks of strength training, creatine added 1.37 kg of lean mass compared to placebo and improved strength in bench press (0.35) and leg press (0.24).
Chilibeck PD, Kaviani M, Candow DG, Zello GA. Open Access J Sports Med 2017;8:213-226. DOI: 10.2147/OAJSM.S123529
creatine monohydrate powder , 5 g per day, mixes into your whey shake. See alsowhen to take creatine how to build muscle, and our analysis of et notre analyse des gainers.
Weight loss: satiety and lean mass
A synthesis of meta-analyses concludes that a hypocaloric diet richer in protein, 1.2 to 1.6 g per kilo per day with at least 25 to 30 g per meal, leads to greater weight and fat loss and better preserves lean mass than a diet lower in protein at equal calories. The same synthesis describes the satiating effect as "modest": greater fullness, but no measurable reduction in food intake at the next meal. A protein beverage replaces less useful calories and protects muscle, without suppressing hunger on its own.
In overweight or obese adults, whey reduced weight by 0.56 kg and fat mass by 1.12 kg more than controls, while promoting lean mass (0.77 kg), with improvements in blood pressure, blood sugar, and cholesterol.
Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A. J Am Coll Nutr 2018;37(1):60-70. DOI: 10.1080/07315724.2017.1344591
These figures remain modest, but whey orients weight loss toward fat rather than muscle. To lose weight, the best protein is the one densest in protein per calorie: a serving of our Whey 100% Isolate provides 22.9 g of protein for 117 kcal. Our guides on protein for cutting and nutrition during GLP-1 treatment complement the topic.
Seniors, lactose, vegans, women: the best protein according to your profile
After age 60. Muscle becomes less sensitive to protein: muscle synthesis plateaus at 0.24 g of protein per kilo per meal at age 22, but at 0.40 g per kilo at age 71, or 28 g instead of 17 g for 70 kg. The PROT-AGE group recommends 1.0 to 1.2 g per kilo per day after age 65, 1.2 g or more with physical activity. In postmenopausal women, a meta-analysis of 10 trials shows that whey increases bicep strength (0.68, moderate effect) and leg lean mass (1.10, large) only with resistance training; after age 60, a meta-analysis of 17 trials finds strength gains only with dairy protein doses of at least 22 g, and finds whole milk proteins more effective than whey alone on lean mass. Hence a full dose of 25 to 30 g after your workout; see our guide preserve your muscle after age 50.
Lactose intolerance. A systematic review of 36 trials concludes that most lactose-intolerant adults tolerate 12 to 15 g of lactose in a single serving, roughly one glass of milk. A dose of whey isolate provides a fraction of this: ours contains 1.3 g of sugars per 30 g serving. It remains a dairy product, excluded in cases of milk protein allergy; plant-based isolates take over.
Vegans. The Brazilian trial cited above answers this: at 1.6 g per kilo per day, a plant-based diet supplemented with soy isolate produced the same gains as a mixed diet supplemented with whey. Soy, corn, or a blend of peas, rice, and wheat, 30 to 40 g per serving. Women. Trials show no different requirement per kilo of body weight, and creatine has the same effects in women; see our article on creatine for women.
| Objective | Most evidence-backed protein | Benchmarks from studies |
|---|---|---|
| Muscle gain | Whey (isolate or concentrate), combined with creatine | 1.6 g per kilo per day (49 trials); 20 g of whey maximize synthesis in 80 kg individuals; creatine 3 to 5 g per day |
| Weight loss | Whey isolate or plant protein, the densest in protein per calorie | 1.2 to 1.6 g per kilo per day; whey: −1.12 kg more fat loss than control over 9 trials |
| After age 60 | Dairy proteins (whole milk or whey), combined with resistance training | 0.40 g per kilo per meal; strength improved with dairy doses of at least 22 g, whole milk proteins more effective than whey alone for lean mass (17 trials); creatine +1.37 kg of lean mass |
| Lactose intolerance | Whey isolate, or plant isolate | 12 to 15 g of lactose tolerated per serving by most adults; an isolate dose provides a fraction of this |
| Vegan diet | Soy, corn, or blend of peas, rice, wheat | Same gains as whey at 1.6 g per kilo per day |
| Overnight recovery | Casein | 30 to 40 g before bed; +22% muscle protein synthesis overnight |
How much, when, how to distribute
The daily total is the first lever: 1.6 g per kilo per day marks the plateau of gains in the meta-analysis of 49 trials, and the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kilo for athletes. The dose per serving comes next: in 48 trained men weighing approximately 80 kg, 20 g of whey isolate after exercise increased myofibrillar synthesis by 49%, 40 g by 56%, and 10 g added nothing. A review concludes with a target of 0.4 g per kilo per meal over at least four meals: 3 to 4 servings of 20 to 40 g remain the best-documented strategy.
The timing matters less than once believed: the anabolic effect of a training session lasts at least 24 hours, and taking your protein before or after training comes down to personal tolerance. Our recommendation follows this logic: a dose of whey in the morning and one after training on workout days, one in the morning and one in the evening on rest days. Our article on BCAAs explains why a complete protein is preferable to them.
Safety: kidneys, acne, digestive tolerance
Kidneys. A meta-analysis of 28 trials in adults without kidney disease compared high intakes (at least 1.5 g per kilogram, or 20% of calories, or 100 g per day) to normal or low intakes, with no difference in glomerular filtration rate progression. In case of kidney disease, the PROT-AGE group reminds that a filtration rate below 30 mL/min may require limiting protein intake, on medical advice.
In 1,358 adults without kidney disease, high-protein diets did not differently modify the glomerular filtration rate compared to normal or low-protein diets (standardized difference 0.11, interval −0.05 to 0.27): no adverse effect on kidney function in healthy adults.
Devries MC, Sithamparapillai A, Brimble KS, et al. J Nutr 2018;148(11):1760-1775. DOI: 10.1093/jn/nxy197
Acne. The data are observational and concern dairy products, not whey. A meta-analysis of 14 studies and 78,529 people aged 7 to 30 years associates dairy products with 25% increased acne risk, skim milk with 32%, and two or more glasses per day with 43%, with publication bias; these are associations, not proof of causation. If acne appears with whey, stopping for a few weeks or switching to plant-based protein will clarify the matter.
Lactose : possible bloating with a concentrate in those intolerant; an isolate or plant-based protein generally avoids this. Milk or soy allergy : rules out the corresponding powder. Kidney disease, diabetes, liver disease : medical advice before increasing protein intake. Creatine : not recommended for children, adolescents, and pregnant or breastfeeding women; stay well hydrated. Acne : monitor skin in the first few weeks.
A whey protein isolate manufactured in France, in cocoa or vanilla, with no aspartame or artificial colorants. Each 30 g serving provides 22.9 g of protein for 117 kcal, 1.3 g of sugars, 2.0 g of fat, and 155 mg of calcium, to be mixed with a shaker in 250 ml of cold water.
View the Whey isolateFor muscle gain, our Creapure Creatine in capsules complements whey with 3 g of creatine monohydrate per day.
Frequently Asked Questions
What is the best protein powder?
For most practitioners, whey: 43% essential amino acids, the highest proportion of the sources analyzed, and muscle synthesis 93 to 122% higher than casein at equal doses. Plant-based proteins match it from 30 to 48 g per serving.
What is the best whey: concentrate, isolate, or hydrolysate?
On muscle and strength, the 8-week trial comparing concentrate and hydrolysate finds no difference; isolate has not been tested against concentrate on these criteria, but it's the same protein, more filtered. In practice, isolate is the form poorest in lactose, sugars, and fats per dose, making it the best choice for digestive tolerance and protein density. Hydrolysate costs more without demonstrated muscle gain.
Which protein for muscle gain?
Whey, which allows you to reach 1.6 g of protein per kilogram per day with the fewest calories, and creatine as a supplement, 3 to 5 g per day. Their combination increased lean mass by 5.6% in older men, versus 2.2% (creatine alone) and 1.0% (placebo).
Which protein powder for weight loss?
The densest in protein per calorie: a whey isolate or plant-based isolate. In a meta-analysis of 9 trials, whey resulted in 1.12 kg more fat loss than control groups. Aim for 1.2 to 1.6 g of protein per kilogram per day to preserve lean mass.
Are plant-based proteins as effective as whey?
Yes, provided you dose higher. In vegans brought to 1.6 g per kilogram per day with soy isolate, 12 weeks of resistance training produced the same gains as in omnivores on whey, and 30 g of a wheat, corn, and pea blend matched 30 g of milk proteins.
What is the best plant-based protein?
Soy and corn are closest to animal proteins in essential amino acids and leucine; a pea, rice, and wheat blend corrects the deficits of each source. Peas and rice alone rank below the DIAAS threshold of 75; at high doses (25 g twice daily of peas, 48 g of rice post-workout), trials find no significant difference with whey, the pea trial having been conducted with its manufacturer.
How many grams of protein per day to build muscle?
Approximately 1.6 g per kilogram per day, the threshold beyond which lean mass gains stop increasing in a meta-analysis of 49 trials, or 112 g for 70 kg, in 3 to 4 servings of 0.25 to 0.4 g per kilogram.
When should you take your protein powder?
Timing matters little: the anabolic effect of a workout lasts at least 24 hours. What matters is the daily total, in doses of 20 to 40 g every 3 to 4 hours, including one post-workout.
Is whey suitable for lactose intolerance?
Often, in isolate form: most lactose-intolerant adults tolerate 12 to 15 g of lactose per serving according to a review of 36 trials, and an isolate dose provides a fraction of that. In case of milk protein allergy, all whey is excluded.
Does protein powder damage the kidneys?
Not in people with healthy kidneys: a meta-analysis of 28 randomized trials and 1,358 adults finds no difference in glomerular filtration rate progression between high and low protein diets. In case of kidney disease, intake should be determined with your doctor.
Sources
The studies cited below were identified via PubMed.
- Tang JE, Moore DR, Kujbida GW, et al. Ingestion of whey hydrolysate, casein, or soy isolate: effects on muscle protein synthesis at rest and after resistance exercise in young men. Journal of Applied Physiology, 2009;107(3):987-992. DOI
- Morton RW, Murphy KT, McKellar SR, et al. Systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on muscle mass and strength gains induced by resistance training in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. DOI
- Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercial plant-based protein isolates. Amino Acids, 2018;50(12):1685-1695. DOI
- Jäger R, Kerksick CM, Campbell BI, et al. Position of the International Society of Sports Nutrition: protein and exercise. Journal of the International Society of Sports Nutrition, 2017;14:20. DOI
- Herreman L, Nommensen P, Pennings B, Laus MC. Overview of the quality of plant and animal proteins according to the DIAAS score. Food Science and Nutrition, 2020;8(10):5379-5391. DOI
- Boirie Y, Dangin M, Gachon P, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences of the United States of America, 1997;94(26):14930-14935. DOI
- Lockwood CM, Roberts MD, Dalbo VJ, et al. Effects of hydrolyzed whey compared to other whey supplements on the physiological response to 8 weeks of resistance training in college-age men. Journal of the American College of Nutrition, 2017;36(1):16-27. DOI
- Witard OC, Jackman SR, Breen L, et al. Myofibrillar protein synthesis following a meal in response to increasing doses of whey at rest and after resistance exercise. The American Journal of Clinical Nutrition, 2014;99(1):86-95. DOI
- Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves overnight recovery following exercise. Medicine and Science in Sports and Exercise, 2012;44(8):1560-1569. DOI
- Snijders T, Res PT, Smeets JSJ, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance training in young healthy men. The Journal of Nutrition, 2015;145(6):1178-1184. DOI
- Trommelen J, van Loon LJC. Protein ingestion before sleep to enhance the adaptive response of skeletal muscle to training. Nutrients, 2016;8(12):763. DOI
- Joy JM, Lowery RP, Wilson JM, et al. Effects of 8 weeks of whey or rice protein supplementation on body composition and performance. Nutrition Journal, 2013;12:86. DOI
- Babault N, Païzis C, Deley G, et al. Oral pea protein supplementation promotes muscle thickness gains during resistance training: a randomized, double-blind placebo-controlled trial versus whey. Journal of the International Society of Sports Nutrition, 2015;12(1):3. DOI
- Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus omnivorous diet with equal protein intake to support adaptations to resistance training: comparison between vegans and omnivores. Sports Medicine, 2021;51(6):1317-1330. DOI
- Messina M, Lynch H, Dickinson JM, Reed KE. No difference between soy protein and animal protein on gains in muscle mass and strength in response to resistance training. International Journal of Sport Nutrition and Exercise Metabolism, 2018;28(6):674-685. DOI
- Lim MT, Pan BJ, Toh DWK, et al. Animal proteins versus plant proteins for supporting lean mass and strength: systematic review and meta-analysis of randomized trials. Nutrients, 2021;13(2):661. DOI
- Pinckaers PJM, Kouw IWK, Gorissen SHM, et al. The muscle protein synthesis response to a blend of plant proteins does not differ from that of an equivalent amount of milk proteins in young healthy men. The Journal of Nutrition, 2022;152(12):2734-2743. DOI
- Pinckaers PJM, Weijzen MEG, Houben LHP, et al. The muscle protein synthesis response after corn protein ingestion does not differ from that of milk proteins in young healthy adults. Amino Acids, 2024;56(1):8. DOI
- van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs stimulates muscle protein synthesis more after exercise than isonitrogenous amounts of egg whites in young men. The American Journal of Clinical Nutrition, 2017;106(6):1401-1412. DOI
- Naclerio F, Seijo M, Larumbe-Zabala E, Earnest CP. Carbohydrates alone or combined with beef or whey proteins: similar training results in men practicing resistance training. International Journal of Sport Nutrition and Exercise Metabolism, 2017;27(5):408-420. DOI
- Oikawa SY, Kamal MJ, Webb EK, et al. Whey, but not collagen peptides, stimulates acute and prolonged muscle protein synthesis, with or without exercise, in healthy older women. The American Journal of Clinical Nutrition, 2020;111(3):708-718. DOI
- Bischof K, Moitzi AM, Stafilidis S, König D. Impact of collagen peptide supplementation combined with prolonged physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: systematic review with meta-analysis. Sports Medicine, 2024;54(11):2865-2888. DOI
- Cribb PJ, Williams AD, Stathis CG, et al. Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Medicine and Science in Sports and Exercise, 2007;39(2):298-307. DOI
- Candow DG, Little JP, Chilibeck PD, et al. Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 2008;40(9):1645-1652. DOI
- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean mass and strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 2017;8:213-226. DOI
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and weight maintenance. The American Journal of Clinical Nutrition, 2015;101(6):1320S-1329S. DOI
- Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A. Whey protein supplementation improves body composition and cardiovascular risk factors in overweight or obese patients: a systematic review and meta-analysis. Journal of the American College of Nutrition, 2018;37(1):60-70. DOI
- Moore DR, Churchward-Venne TA, Witard O, et al. Stimulating myofibrillar protein synthesis requires greater relative protein intakes in older men than younger men in good health. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 2015;70(1):57-62. DOI
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older adults: position of the PROT-AGE group. Journal of the American Medical Directors Association, 2013;14(8):542-559. DOI
- Kuo YY, Chang HY, Huang YC, Liu CW. Effect of whey protein supplementation in postmenopausal women: a systematic review and meta-analysis. Nutrients, 2022;14(19):4210. DOI
- Huang LP, Condello G, Kuo CH. Effects of milk proteins on lean mass gains induced by resistance training in adults aged 60 and older: a systematic review and meta-analysis. Nutrients, 2021;13(8):2815. DOI
- Shaukat A, Levitt MD, Taylor BC, et al. Systematic review: effective management strategies for lactose intolerance. Annals of Internal Medicine, 2010;152(12):797-803. DOI
- Schoenfeld BJ, Aragon AA. How much protein can the body utilize in a single meal for muscle building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 2018;15:10. DOI
- Devries MC, Sithamparapillai A, Brimble KS, et al. Variations in kidney function do not differ between healthy adults consuming higher or lower protein diets: a systematic review and meta-analysis. The Journal of Nutrition, 2018;148(11):1760-1775. DOI
- Juhl CR, Bergholdt HKM, Miller IM, et al. Dairy product consumption and acne: systematic review and meta-analysis of 78,529 children, adolescents and young adults. Nutrients, 2018;10(8):1049. DOI
