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Wp9.0
Whey Protein – Forschung
Hilft wahrscheinlich
128 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Whey Protein scheint in 26 von 30 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2006–2026 mit einer typischen Studiengröße von 45 Teilnehmenden.
Basierend auf 128 Studien · 27 Meta-Analysen · 81 RCTs · 70,302 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
26geholfen4unklar· 98 weitere ohne bewertete Effektdaten
Nach Outcome
Lean body mass & muscle growthVerstärkte Muskelproteinsynthese · 2-4 Wochen
RecoverySchnellere Muskelregeneration nach dem Training · Sofort bis 24 Stunden
Überwiegend Mechanismus / Beobachtung21 Studien
Weight management
Hilft vermutlich20 Studien
Glucose & metabolic
Hilft wahrscheinlich12 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung9 Studien
Safety profile
Hilft wahrscheinlich9 Studien
Endurance & exercise performanceProtein unterstützt die Muskelreparatur zur Regeneration beim Ausdauertraining · 2-4 Wochen · Unterstützt die Regeneration und Anpassung an das Training · Fortlaufend
Überwiegend Mechanismus / Beobachtung8 Studien
Heart & blood pressure
Überwiegend Mechanismus / Beobachtung6 Studien
Women's health
Hilft wahrscheinlich4 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung3 Studien
Bone healthUnterstützt die Knochenmineraldichte und die Skelettstärke · 8-12 Wochen
Überwiegend Mechanismus / Beobachtung3 Studien
Anxiety & stress
Überwiegend Mechanismus / Beobachtung3 Studien
Muscle cramps & function
Zu wenige bewertete Studien2 Studien
Liver health
Zu wenige bewertete Studien2 Studien
Digestive health
Zu wenige bewertete Studien2 Studien
Immune support
Zu wenige bewertete Studien1 Studie
Cognitive function
Zu wenige bewertete Studien1 Studie
Depression & mood
Zu wenige bewertete Studien1 Studie
Sleep & insomnia
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 75 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
78%
über Studien hinweg
Untersuchte Personen
70k
typische Studie: 45 Personen
Stärkste Designs
108
27 gepoolt, 81 randomisiert
Zeigte Nutzen
87%
26/30 Studien
Wie lange Studien liefen
Unter einer Woche
3
1–4 Wochen
7
1–3 Monate
6
3+ Monate
9
Untersuchte Populationen
Older adults6
Older adults with sarcopenia3
Sarcopenic older adults3
Adults with obesity2
Aktives Forschungsgebiet
111 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
200620162026
1Meta-Analysen=20,980 · very large study2026
The present NMA results indicate that whey protein incorporated with resistance training is the optimal program to help combat sarcopenia in older adults.
The estimated treatment effect was expressed as the standard mean difference (SMD) with a 95% confidence interval (CI).
A total of 10 protein sources (whey, soy, casein, milk, and the others) were identified, corresponding to 24 monotherapy and combined regimens of PS and exercise.
Conclusions : The treatment efficacy appears to be moderated by the participant's conditions, PS resource, and PS dose, particularly the outcome of muscle mass and strength.
2Meta-AnalyseCited 30×n=5,272 · very large study2024
Our findings suggest whey protein yields the optimal supplements to counter sarcopenia in older individuals undergoing RT.
Liao CD et al. · Nutrients (2024)
Treatment effects for main outcomes were expressed as standard mean difference (SMD) with 95% confidence interval (CI).
Meta-regression analyses were performed to identify any relevant moderator of the treatment efficacy and results were expressed as β with 95% credible interval (CrI).
We finally included 78 RCTs (5272 participants) for analyses.
4Lower body strengthMeta-AnalyseCited 6×n=2,105 · very large study2024
The present meta-analysis indicates that WPS, when combined with resistance training (RT), can enhance lower body strength but does not seem to have a significant beneficial effect on handgrip strength, physical performance, or body composition.
Al-Rawhani AH et al. · Clinical nutrition (Edinburgh, Scotland) (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
However, ASM significantly improved after WPS consumption but with high heterogeneity (n = 2, SMD: 0.39; 95%CI: 0.28, 0.51; I2 = 69%).
In interventions incorporating RE, statistically significant positive effects of WPS on lower body strength were observed (n = 11, SMD: 0.25; 95%CI: 0.05, 0.45; I2 = 0%).
The present meta-analysis indicates that WPS, when combined with resistance training (RT), can enhance lower body strength but does not seem to have a significant beneficial effect on handgrip strength, physical performance, or body composition.
In addition, combining a physical exercise program with whey protein, leucine, and vitamin D supplementation can improve muscle strength and function.
Chang MC et al. · Nutrients (2023)
However, appendicular muscle mass significantly improved in the experimental group compared to the control group.
With the use of a concomitant physical exercise program, handgrip strength and SPPB scores in the experimental group significantly improved when compared to the control group.
In contrast, when physical exercise was not combined, there was no significant improvement in the handgrip strength and SPPB scores of patients with sarcopenia.
11Physical functionMeta-AnalyseCited 59×n=33 · small study2023
Standardized mean differences (SMDs) were calculated for LM, muscle strength, and physical function data.
Nasimi N et al. · Advances in nutrition (Bethesda, Md.) (2023)
Groß Nutzen
← SchlechterKein EffektBesser →
Standardized mean differences (SMDs) were calculated for LM, muscle strength, and physical function data.
The analysis showed that whey protein supplementation had no effect on LM and muscle strength; nevertheless, a significant improvement was found in physical function (SMD = 0.561; 95% confidence interval [CIs]: 0.256, 0.865, n = 33), particularly gait speed (GS).
On the contrary, whey protein supplementation significantly improved LM (SMD = 0.982; 95% CI: 0.228, 1.736; n = 11), appendicular lean mass and physical function (SMD = 1.211; 95% CI: 0.588, 1.834; n = 16), and GS in sarcopenic/frail older adults.
12IL-6 reduction with whey proteinMeta-AnalyseCited 45×2023
These data support that whey and soy protein supplementation elicit anti-inflammatory effects by reducing circulating IL-6 and TNF-α levels, respectively.
Prokopidis K et al. · The British journal of nutrition (2023)
Spürbar Nutzen
← SchlechterKein EffektBesser →
A significant reduction of circulating IL-6 levels following whey protein [Mean Difference (MD): -0·79, 95 % CI: -1·15, -0·42, I2 = 96 %] and TNF-α levels following soy protein supplementation (MD: -0·16, 95 % CI: -0·26, -0·05, I2 = 68 %) was observed.
The addition of soy isoflavones exerted a further decline in circulating TNF-α levels (MD: -0·20, 95 % CI: -0·31, -0·08, I2 = 34 %).
According to subgroup analysis, whey protein led to a statistically significant decrease in circulating IL-6 levels in individuals with sarcopenia and pre-frailty (MD: -0·98, 95 % CI: -1·56, -0·39, I2 = 0 %).
Our study supports a beneficial role of high-quality protein supplementation to reduce CVD risk factors.
Zhou S et al. · Clinical nutrition (Edinburgh, Scotland) (2024)
Our study supports a beneficial role of high-quality protein supplementation to reduce CVD risk factors.
Further studies are still warranted to investigate the effects of different high-quality proteins on CVD risks in individuals with cardiometabolic disorders.
Postprandial glycemia was significantly lower at 60 minutes (weighted mean difference: -2.67 mmol/L; 95% confidence interval, -3.62 to -1.72 mmol/L) and 120 minutes (-1.59 mmol/L; -2.91 to -0.28 mm...
Chiang SW et al. · Nutrition research (New York, N.Y.) (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Postprandial glycemia was significantly lower at 60 minutes (weighted mean difference: -2.67 mmol/L; 95% confidence interval, -3.62 to -1.72 mmol/L) and 120 minutes (-1.59 mmol/L; -2.91 to -0.28 mmol/L) in WP group than in placebo group.
Although other results favored the WP group, differences between the groups were not statistically significant.
The present study showed that premeal WP supplementation is beneficial for postprandial glycemia in persons with mild or well-controlled T2DM without substantial adverse effects.
16Adverse effects on healthSystematische ÜbersichtCited 31×2021
Presented data support a need for future studies co-relating the use of different types of whey protein with and without exercise to better see the impact on human physical health.
Vasconcelos QDJS et al. · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme (2021)
PROSPERO registration no.: CRD42020140466.
Novelty: A systematic review of experimental and randomized studies about the use of whey proteins supplements and its impact on physical health.
Analysis revealed that chronic and without professional guidance use of whey protein supplementation may cause some adverse effects specially on kidney and liver function.
18Biceps curl strengthMeta-AnalyseCited 16×n=14 · very small study2022
Without RT, WP has no significant benefit on muscle strength or lean mass.
Kuo YY et al. · Nutrients (2022)
Groß Nutzen
← SchlechterKein EffektBesser →
Standardized mean differences (SMDs) with 95% confidence intervals (CIs) were used to estimate the effect of WP.
In the RT subgroup, WP supplementation had a significant positive effect on biceps curl strength (BC) (SMD: 0.6805, 95% CI: 0.176, 1.185, I2: 0%), and lower limb lean-mass (LLLM) (SMD: 1.103, 95% CI: 0.632, 1.574, I2: 14%).
In the subgroup without RT, a significant negative effect on PI (SMD: -0.4225, 95% CI: -0.774, -0.071, I2: 47%) was observed, while no significant effect on muscle strength or lean mass was revealed.
Due to several and important limitations, more detailed analyses are required regarding FFM gain.
A Castro LH et al. · Nutrients (2019)
Borderline
Random effect meta-analyses were performed from the final and initial body composition values of 246 healthy athletes undergoing 64.5 ± 15.3 days of training in eight randomized clinical trials (RCT) collected systematically from five scientific databases.
There was no significant effect on FFM in any of the scenarios investigated (p > 0.05).
Due to several and important limitations, more detailed analyses are required regarding FFM gain.
Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.
Davies RW et al. · Nutrients (2018)
Eight studies, containing 13 randomised control trials (RCTs) were included in this review and meta-analysis, from which individual standardised effect sizes (ESs) were calculated, and a temporal overall ES was determined using a random-effects model.
This systematic review and meta-analysis provides a synthesis of the literature to date, investigating the effect of WP supplementation on the recovery of contractile function in young, healthy adults.
Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.