What Is Whey Protein? | Benefits, Side Effects & Dosage

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⁵ Lollo, P., Amaya-Farfan, J., Faria, I., Salgado, J., Chacon-Mikahil, M., & Cruz, A. et al. (2014). Hydrolysed whey protein reduces muscle damage markers in Brazilian elite soccer players compared with whey protein and maltodextrin. A twelve-week in-championship intervention. International Dairy Journal, 34(1), 19-24. doi: 10.1016/j.idairyj.2013.07.001

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⁷ West, D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. doi: 10.3390/nu9070735

⁸ Naclerio, F., & Larumbe-Zabala, E. (2015). Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Sports Medicine, 46(1), 125-137. doi: 10.1007/s40279-015-0403-y

⁹ Pasiakos, S., McLellan, T., & Lieberman, H. (2014). The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Medicine, 45(1), 111-131. doi: 10.1007/s40279-014-0242-2

¹⁰ McAdam, J., McGinnis, K., Beck, D., Haun, C., Romero, M., & Mumford, P. et al. (2018). Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers. Nutrients, 10(9), 1248. doi: 10.3390/nu10091248

¹¹ Sugihara Junior, P., Ribeiro, A., Nabuco, H., Fernandes, R., Tomeleri, C., & Cunha, P. et al. (2018). Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women. International Journal Of Sport Nutrition And Exercise Metabolism, 28(5), 528-535. doi: 10.1123/ijsnem.2017-0253

¹² Wirunsawanya, K., Upala, S., Jaruvongvanich, V., & Sanguankeo, A. (2017). Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. Journal Of The American College Of Nutrition, 37(1), 60-70. doi: 10.1080/07315724.2017.1344591

¹³ Allerton, D., Rumbold, P., West, D., & Stevenson, E. (2019). Effect of supplemental whey protein timing on postprandial glycaemia in centrally obese males. British Journal Of Nutrition, 121(6), 637-646. doi: 10.1017/s0007114518003793

¹⁴ Dudgeon, W., Kelley, E., & Scheett, T. (2017). Effect of Whey Protein in Conjunction With a Caloric-Restricted Diet and Resistance Training. Journal Of Strength And Conditioning Research, 31(5), 1353-1361. doi: 10.1519/jsc.0000000000001196

¹⁵ Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.

¹⁶ Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L., Hayward, S. E., & Krieger, J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ, 5. 

¹⁷ Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.