Whey protein Vs milk protein

• In 2015 Nutrients published a study in which 16 middle-aged men ingested 20 grams of milk protein or whey protein. Muscle biopsies taken before and after protein supplementation showed similar activation of muscle protein synthesis despite the increased rate of digestion and increased leucine availability in whey protein.

Muscle gains compared to pea protein

• In 2015 the Journal of the International Society of Sports Nutrition published a study in which 161 males consumed 25 grams per day of either whey protein, pea protein or a placebo during a 12-week resistance training program. Based on bicep muscle thickness, pea protein was more effective than a placebo and as effective as whey protein in increasing muscle thickness.