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Head-to-head evidence comparison — which supplement is right for you?
ASU vs Whey Protein: Whey Protein has the stronger overall evidence (9 vs 5.5/10); the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Whey Protein wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Likely helps
11 of 12 studies with measurable effects showed benefit.
Top outcomes
300mg ASU daily (standardized avocado:soybean unsaponifiables) (no cited trial states the dose it used, the cited papers are reviews and meta-analyses)
With meals
Standardized ASU (300mg)
20-40g per serving
Before or after training, Morning, Between meals
Whey Protein Isolate
and 1 more not shown
1-3 months
1-3 months
Throughout use
4-8 weeks
24-48 hours post-workout
Immediate
Within hours of consumption
Efficacy and safety of avocado-soybean unsaponifiables for the treatment of hip and knee osteoarthritis: A systematic review and meta-analysis of randomized placebo-controlled trials.
Int J Rheum Dis (2019) · Meta analysis
A subanalysis according to the type of OA showed that ASU significantly decreased both VAS and Lequesne index in knee OA (WMD: -17.36, 95% CI: -25.91, -8.82; P < .0001 and WMD: -2.33, 95% CI: -2.88, -1.78; P < .00001, respectively) but not in hip OA.
Symptomatic efficacy of avocado-soybean unsaponifiables (ASU) in osteoarthritis (OA) patients: a meta-analysis of randomized controlled trials.
Osteoarthritis Cartilage (2008) · Meta analysis
Four trials were included, with 664 OA patients with either hip (41.4%) or knee (58.6%) OA allocated to either 300 mg ASU (336) or placebo (328).
Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis.
Br J Sports Med (2018) · Meta analysis
Of 20 supplements investigated in 69 eligible studies, avocado soybean unsaponifiables revealed statistically significant improvements on pain, but were of unclear clinical importance.
Comparative Efficacy of Different Protein Supplements on Muscle Mass, Strength, and Physical Indices of Sarcopenia among Community-Dwelling, Hospitalized or Institutionalized Older Adults Undergoing Resistance Training: A Network Meta-Analysis of Randomized Controlled Trials
Nutrients (2024) · Meta analysis · n=5272
We finally included 78 RCTs (5272 participants) for analyses.
Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis
Nutrients (2023) · Meta analysis · n=637
Three RCTs, 637 patients with sarcopenia, of combined whey protein, leucine and vitamin D.
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength
British Journal of Sports Medicine (2018) · Meta analysis · n=1863
49 RCTs, 1863 participants: protein supplementation increased 1RM strength (2.49 kg), fat-free mass (0.30 kg) and muscle fibre cross-sectional area during prolonged resistance training.
The points come from one dose-comparison RCT in 48 resistance-trained young men, who took 0, 10, 20 or 40 g of whey protein isolate straight after leg exercise, three hours after a high-protein breakfast (PMID 24257722). Over the next four hours myofibrillar muscle protein synthesis rose 49% above 0 g with 20 g and 56% with 40 g, and 10 g gave no added stimulation. The authors conclude 20 g is enough for the maximal response in about 80 kg men, and 40 g mainly raised amino acid oxidation and urea production. This is an acute measure of protein synthesis, not muscle growth over weeks of training, and the trial did not report tolerability, so no ceiling dose is set.
AI-estimated from published studies. Interpret as directional guidance.
Whey Protein has a higher evidence score (9/10 vs 5.5/10) and wins in 2 of 3 categories.
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The honest tier list — proven staples vs situational vs mostly marketing. The hub the other guides feed into.
On Ozempic/Wegovy/Mounjaro? What actually helps — muscle preservation, GI relief, nutrient gaps (no upsell).
The transition years (40s): cycle changes, mood, sleep, brain fog — foundations, vitex, and starting muscle work early.
Start with 2–3 foundations, add one at a time, build by goal — without wasting money.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.