PROTEINSTRONG SUPPORT

Whey Protein

A convenient, high-quality protein source. Not magic — just efficient food.

EFFECTIVE DOSE

20–40 g per serving, to hit a daily total of 1.6–2.2 g/kg bodyweight

TIMING

Anywhere in your day. Distribution matters more than 'anabolic window'.

HOW IT WORKS

Complete protein with a high leucine content, triggering muscle protein synthesis.

WHAT THE EVIDENCE SUPPORTS

Convenience for hitting protein targets
High leucine → strong MPS response

WHAT TO LOOK OUT FOR

'Amino spiking': cheap brands add glycine/taurine to inflate the nitrogen count. Look for third-party tested (Informed Sport, NSF).
Concentrate vs isolate: isolate is lower lactose/fat, not meaningfully 'better' for muscle.
You do not NEED a shake. Food works. This is a tool, not a requirement.

SIDE EFFECTS

GI issues in lactose-sensitive individuals (try isolate or plant blends)

SOURCES

ISSN Position Stand — Protein (2017)

Reviewed 11/1/2025 · Brawn Supplement Reviewer

Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.