Whey Protein

Whey is the most studied protein supplement for muscle protein synthesis, with decades of trials confirming its leucine content and rapid absorption hit the anabolic signal efficiently. For anyone resistance training, 20-40g within a few hours of a session reliably supports recovery and hypertrophy. Outside that window, total daily protein (1.6-2.2g/kg) matters more than timing. Whey isolate is better tolerated by the lactose-sensitive than concentrate. If you're hitting protein from whole foods already, this is a convenience product, not a necessity.

Also known as: Whey Isolate, Whey Concentrate, Milk Protein