{"ok":true,"entry":{"slug":"whey-protein","kind":"supplement","name":"whey protein","aliases":["whey isolate","whey concentrate","Gold Standard Whey"],"brands_sg":["California Gold Nutrition","Optimum Nutrition","Dymatize","Thorne","RYSE"],"class":"protein","tags":["fitness"],"use_for":"muscle mass with resistance training · meeting daily protein","use_after":"before or after training both count · doses every 3–4 h","use_duration":null,"take_with":"water · whey is water soluble, mixes easily, digests fast","pros":["top leucine of common proteins (11%) · fast digested","issn: 20–40 g per dose, 1.4–2.0 g/kg a day for most","nih ods: optimises training response and recovery"],"cons":["most trials: no extra max-strength gain over diet alone","whole foods can meet needs · powder is convenience","a milk protein · lactose and fat vary with filtration"],"dose_note":"issn stand: about 0.25 g/kg or 20–40 g of high-quality protein per dose, spread every 3–4 h, for a total of 1.4–2.0 g/kg a day in most exercising adults; nih ods puts athletes' needs at 1.2–2.0 g/kg a day; whey is one way to reach that, not a requirement","dosage":{"ul":null,"unit":"g","fda_dv":"50 g (protein)","rda_ai":null,"ul_status":"none_established","population":"general adult","hsa_max_daily":null},"ul_status":"none_established","sg_class":null,"cautions":["kidney disease — protein restriction applies; ask your doctor first","milk allergy — whey is a milk protein","high intakes (2.5–3.3 g/kg) studied ≤1 year, healthy trained adults only"],"clashes":[],"sources":[{"id":"nih_ods_exercise","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Dietary Supplements for Exercise and Athletic Performance (Health Professional), Table 1 protein row","quote":"Optimizes muscle training response during exercise and subsequent recovery period … No safety concerns reported at daily recommended intakes for athletes of up to about 2.0 g/kg body weight","accessed":"2026-08-27"},{"id":"nih_ods_exercise_whey","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance fact sheet, introduction (athlete protein needs) and BCAA section (whey leucine)","quote":"protein (0.55 to 0.9 g/lb body weight [1.2 to 2.0 g/kg body weight]) … protein powders made from complete proteins, especially whey, which has more leucine than either casein or soy","accessed":"2026-08-27"},{"id":"nih_ods_exercise_timing","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance fact sheet, timing statement","quote":"it is not clear from existing research whether consumption of protein and BCAAs before versus after a workout affects their ability to maximize muscle protein synthesis","accessed":"2026-08-27"},{"id":"issn_protein_2017","url":"https://europepmc.org/article/PMC/PMC5477153","label":"ISSN position stand: protein and exercise (Jäger et al., JISSN 2017) — position statement 2","quote":"For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals","accessed":"2026-08-27"},{"id":"issn_protein_2017_dose","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — position statements 5 and 7 (per-dose amount, distribution)","quote":"General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g … These protein doses should ideally be evenly distributed, every 3–4 h, across the day","accessed":"2026-08-27"},{"id":"issn_protein_2017_timing","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — position statement 8 (timing)","quote":"The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion","accessed":"2026-08-27"},{"id":"issn_protein_2017_whey","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — milk proteins section (whey vs casein leucine)","quote":"Milk proteins have undergone extensive research … Comparison of the quality of whey and casein reveal that these two proteins routinely contain the highest leucine content of all other protein sources at 11% and 9.3%, respectively","accessed":"2026-08-27"},{"id":"issn_protein_2017_form","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — whey solubility/digestion and filtration (lactose, fat)","quote":"Whey protein is water soluble, mixes easily, and is rapidly digested … producing an electric charge on the proteins that can be used to separate them from lactose and fat","accessed":"2026-08-27"},{"id":"issn_protein_2017_strength","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — supplemental protein and maximal strength","quote":"the effects of supplemental protein consumption has on maximal strength enhancement are varied, with a majority of the investigations reporting no benefit","accessed":"2026-08-27"},{"id":"issn_protein_2017_food","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — position statement 9 (whole foods vs supplements)","quote":"While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity","accessed":"2026-08-27"},{"id":"issn_protein_2017_kidney","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — protein safety section (renal failure)","quote":"people in renal failure benefit from protein-restricted diets, but extending this pathophysiology to otherwise healthy exercise-trained individuals who are not clinically compromised is inappropriate","accessed":"2026-08-27"},{"id":"issn_protein_2017_safety","url":"https://europepmc.org/article/PMC/PMC5477153","label":"Jäger et al., JISSN 2017 — protein safety section (high-intake trials)","quote":"controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2.5–3.3 g/kg/day in healthy resistance-trained individuals consistently indicate … no harmful effect on blood lipids or markers of kidney and liver function","accessed":"2026-08-27"},{"id":"fda_dv","url":"https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels","label":"FDA — Daily Value on the Nutrition and Supplement Facts Labels, Reference Guide: Daily Values for Nutrients (content current as of 03/05/2024)","quote":"DVs are the recommended amounts of nutrients to consume or not to exceed each day … Protein 50g","accessed":"2026-08-27"},{"id":"hsa_prohibited_2025","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA — Guidelines on Prohibited and Restricted Ingredients in Health Supplements and Traditional Medicines, GL-CHPB-1-012 Rev 001 (Oct 2025)","quote":"The objective of this guideline is to highlight the substances of concern when used in HS and TM and is not meant to be an exhaustive list [whey / milk protein not listed in Annex A or B]","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/whey-protein","label":"iHerb Singapore — Whey Protein category (SG$ pricing, default order)","quote":"California Gold Nutrition, Sport, Whey Protein Isolate, Unflavored … Optimum Nutrition, Gold Standard® 100% Whey Protein, Double Rich Chocolate … Dymatize, ISO100® Hydrolyzed, 100% Whey Protein Isolate … Thorne, Whey Protein Isolate, Chocolate … RYSE, Loaded Protein, Skippy® Peanut Butter","accessed":"2026-08-27"}],"brand_certs":[{"brand":"Optimum Nutrition","example":null,"programme":"NSF Certified for Sport","matching_products":0,"brand_total_certified":2},{"brand":"Thorne","example":"Whey Protein","programme":"NSF Certified for Sport","matching_products":2,"brand_total_certified":66}],"updated_at":"2026-08-30T17:59:36.026222+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}