Boosts the effects of resistance training
Whey protein supplementation combined with resistance exercise appears to offer up greater gains in muscle strength and muscle mass over just resistance exercise alone. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that those who supplemented with whey protein during resistance training had an almost 5-percent (or 5.5-pound) greater increase in lean tissue mass compared to those who didn’t supplement.
And compared to other forms of protein, like casein and soy, whey reigns superior when it comes to greater improvements in muscle strength and size. Following a 10-week intense training program, resistance-trained men who supplemented with whey protein isolate had significantly greater gains in strength and lean body mass, and a decrease in body fat, compared to the group that supplemented with casein.