Increased muscle gains – post exercise

• In 2014 Sports Medicine published a review of 27 studies which concluded that protein supplementation post-exercise leads to acute muscle anabolism (muscle growth). However, there were no reductions in muscle damage seen and no enhancements in recovery of muscle function recorded. [Source]

Muscle preservation in older adults

• In 2015 The Journal of Clinical Endocrinology and Metabolism published a double-blind study in which 208 older adults consumed, in addition to their normal diet, either 45 grams of whey protein or a placebo each day for 18 months. Individuals in the whey group had significantly greater lean mass at the end of the study period without adverse affects to renal function or skeletal health. [Source]

Increased fat loss and muscle preservation

• In 2008 Nutrition & Metabolism published a 12-week, double-blind study in which 158 participants on a 500-calorie-deficit diet consumed either 20 grams of whey protein or an isocaloric placebo before breakfast and dinner. Both groups lost weight, without a significant difference between groups, but the whey protein group lost significantly more body fat (6.1 percent of their total fat mass) and preserved significantly more lean body mass. [Source]