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Wp9.0

Whey Protein – Forschung

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274 begutachtete Studien

Was die Evidenz sagt

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Whey Protein scheint in 24 von 27 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.

Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2004–2026 mit einer typischen Studiengröße von 45 Teilnehmenden.

Basierend auf 274 Studien · 38 Meta-Analysen · 215 RCTs · 68,311 Teilnehmende insgesamt

Konfidenz

Hohe Konfidenz

Was die Studien gefunden haben

24geholfen3unklar· 247 weitere ohne bewertete Effektdaten

Nach Outcome

Lean body mass & muscle growthVerstärkte Muskelproteinsynthese · 2-4 Wochen
Hilft wahrscheinlich209 Studien
Muscle strength & powerVerstärkte Muskelproteinsynthese · 2-4 Wochen
Hilft wahrscheinlich64 Studien
RecoverySchnellere Muskelregeneration nach dem Training · Sofort bis 24 Stunden
Überwiegend Mechanismus / Beobachtung41 Studien
Therapeutic & clinical
Hilft wahrscheinlich41 Studien
Weight management
Hilft vermutlich37 Studien
Glucose & metabolic
Hilft wahrscheinlich24 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung13 Studien
Women's health
Hilft wahrscheinlich10 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 / Beobachtung9 Studien
Safety profile
Hilft wahrscheinlich9 Studien
Heart & blood pressure
Überwiegend Mechanismus / Beobachtung8 Studien
Bone healthUnterstützt die Knochenmineraldichte und die Skelettstärke · 8-12 Wochen
Überwiegend Mechanismus / Beobachtung7 Studien
Immune support
Überwiegend Mechanismus / Beobachtung5 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung5 Studien
Anxiety & stress
Überwiegend Mechanismus / Beobachtung4 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung3 Studien
Muscle cramps & function
Überwiegend Mechanismus / Beobachtung3 Studien
Sleep & insomnia
Überwiegend Mechanismus / Beobachtung3 Studien
Liver health
Überwiegend Mechanismus / Beobachtung3 Studien
Depression & mood
Zu wenige bewertete Studien1 Studie
Digestive health
Zu wenige bewertete Studien1 Studie

In Zahlen

Aus 68 Studien mit messbaren Effekten gezogen

Wahrscheinlich echte Effekte

87%

über Studien hinweg

Untersuchte Personen

68k

typische Studie: 45 Personen

Stärkste Designs

253

38 gepoolt, 215 randomisiert

Zeigte Nutzen

89%

24/27 Studien

Wie lange Studien liefen

Unter einer Woche

1–4 Wochen

1–3 Monate

3+ Monate

Untersuchte Populationen

Older adults5

Older adults with sarcopenia3

Sarcopenic older adults3

Adults with obesity2

Aktives Forschungsgebiet

149 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026

200420152026

1Meta-Analysen=20,980 · very large study2026

Einfach gesagt: The present NMA results indicate that whey protein incorporated with resistance training is the optimal program to help combat sarcopenia in older adults.

Lin CL, Huang SW, Chen HC, Huang MH, Liou TH, Liao CD. · Nutrients (2026)

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.

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2Handgrip strengthMeta-Analysen=1,154 · large study2024

Einfach gesagt: This review confirms that WP can improve various aspects of older adult with sarcopenia, thereby enhancing their overall physical condition.

Li ML et al. · The journal of nutrition, health & aging (2024)

Groß Nutzen

← SchlechterKein EffektBesser →

PLA/ RC group, there was significant increase in handgrip strength (SMD: 0.67, 95%CI: 0.29, 1.04).
This review confirms that WP can improve various aspects of older adult with sarcopenia, thereby enhancing their overall physical condition.
More studies should be conducted to validate this result and further explore the effects of WP and RT in patients with sarcopenia.

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3Meta-Analysen=5,272 · very large study2024

Einfach gesagt: 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.

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4Meta-Analysen=1,177 · large study2023

Einfach gesagt: This meta-analysis demonstrated that WP intake significantly reduced SBP levels.

Vajdi M et al. · Nutrition, metabolism, and cardiovascular diseases : NMCD (2023)

This meta-analysis demonstrated that WP intake significantly reduced SBP levels.
Further large-scale studies are needed to specify the exact mechanism, and optimal dosage of WP supplementation to obtain a beneficial effect on BP.
Further research warranted to confirm findings

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5Meta-Analysen=3,000 · very large study2022

Einfach gesagt: Protein supplementation combined with resistance exercise increases lean body mass, with older adults needing higher per-meal doses.

Nunes EA et al. · Journal of Cachexia, Sarcopenia and Muscle (2022)

LBM increased with protein + resistance exercise
Older adults may need 1.2-1.6g/kg/day
Per-meal protein dose matters for muscle synthesis

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6Meta-Analysen=637 · large study2023

Einfach gesagt: 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.

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7Meta-Analysen=1,863 · large study2018

Einfach gesagt: Protein supplementation significantly enhances changes in muscle strength and size during resistance training.

Morton RW et al. · British Journal of Sports Medicine (2018)

Protein supplementation increases muscle mass gains
Effects plateau at ~1.6g/kg/day total protein
Benefits seen in both trained and untrained individuals

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8Physical functionMeta-Analysen=33 · small study2023

Einfach gesagt: 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.

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9Handgrip strengthMeta-Analysen=450 · medium study2023

Einfach gesagt: Whey protein during resistance training significantly increases handgrip strength and skeletal muscle mass in older adults with sarcopenia.

Cuyul-Vásquez I et al. · Nutrients (2023)

Spürbar Nutzen

← SchlechterKein EffektBesser →

+2.31 kg improvement in handgrip strength
Benefits for sarcopenic elderly
Combines well with resistance training

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10Meta-Analyse2016

Zhang JW, Tong X, Wan Z, Wang Y, Qin LQ, Szeto IM · Eur J Clin Nutr (2016)

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11Meta-Analyse2017

Colonetti T, Grande AJ, Milton K, Foster C, Alexandre MC, Uggioni ML · Int J Food Sci Nutr (2017)

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12Meta-Analyse2019

Li M, Liu F · Food Funct (2019)

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13Meta-Analyse2018

Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A · J Am Coll Nutr (2018)

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14Meta-Analyse2019

Badely M, Sepandi M, Samadi M, Parastouei K, Taghdir M · Diabetes Metab Syndr (2019)

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15Systematische Übersichtn=680 · large study2015

Einfach gesagt: Whey protein supplementation during resistance training augments lean body mass.

Pasiakos SM et al. · Sports Medicine (2015)

Increases lean body mass
Enhances strength gains
Benefits most pronounced in trained athletes

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16Meta-Analyse2020

Amirani E, Milajerdi A, Reiner Ž, Mirzaei H, Mansournia MA, Asemi Z · Lipids Health Dis (2020)

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17Meta-Analyse2019

A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA · Nutrients (2019)

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18Meta-Analyse2025

Gataa IS, Abdullah Z, González Cabrera MV, S R, Verma S, Arora I · Nutr Metab Cardiovasc Dis (2025)

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19Meta-Analyse2016

Naclerio F, Larumbe-Zabala E · Sports Med (2016)

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20Meta-Analyse2018

Bergia RE, Hudson JL, Campbell WW · Nutr Rev (2018)

Quelle ansehen

In der Forschungsbibliothek ansehen

Whey Protein – Forschung

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In Zahlen

Explore the Optimal Treatment Regimen Across Combinations of Variate Protein Sources and Exercise Modalities and Its Associated Factors in Older Adults: A Network Meta-Analysis and Meta-Regression of Randomized Controlled Trials

Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training

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

The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials

Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults

Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength

Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis

Effectiveness of whey protein supplementation during resistance exercise training on skeletal muscle mass and strength in older people with sarcopenia

Effect of whey protein on blood lipid profiles: a meta-analysis of randomized controlled trials.

Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis.

Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis.

Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis.

The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.

The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power

Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials.

Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners.

Impact of whey protein on lipid profiles: A systematic review and meta-analysis.

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.

Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis.