Whey protein

Whey protein is a highly bioavailable, convenient source of essential amino acids that can support muscle protein synthesis, repair, and growth. 1 2

• Leucine: Whey is rich in leucine, an essential amino acid that helps stimulate muscle protein synthesis and supports recovery. 1 3
• Whey isolate and lactose: People who have difficulty with lactose can use whey isolate rather than concentrate. 4
• Acne in some people: Overconsuming whey may worsen acne for some people; Huberman links the possibility to whey’s leucine and insulin effects on the mTOR growth pathway, while emphasizing that this does not affect everyone. 5 6
• Enough total protein: Once a sufficient protein amount is reached, the protein source may matter less for stimulating protein synthesis; one comparison found similar stimulation despite different blood amino-acid levels. 7