If you are hitting the gym to build strength or gain muscle, choosing the right protein might matter more than you think. A large review of 36 different trials involving over 1,500 people looked at how different types of protein—like whey, milk, casein, and plant-based options—affected lean body mass when combined with resistance training.
The findings show that whey protein ranked first for increasing lean muscle mass compared to a placebo. Specifically, whey was associated with an average gain of 1.24 kg of lean mass. Milk followed in second place, while casein ranked third. The study also noted that for people aged 65 and older, the gap between whey and other proteins narrowed, suggesting that casein or mixed proteins could be very effective options for older adults.
While the results are promising for dairy-based proteins, the evidence for plant-based options like soy, pea, or rice was less certain. These proteins showed smaller effects in the study, and researchers noted that the data for them was not as strong. If you are looking to adjust your supplement routine, talk to a professional to see which protein fits your specific goals.
