Milk Protein

Best for

Build and keep muscle

Large effect, needs confirmation · 3.14–137 g/day · 2 meta-analyses , n=13.3k

8 papers · 2 claims · 28 outcomes scored · 2 positive

Outcomes

What milk protein actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Build and keep muscle Large effect, needs confirmation

More muscle tissue, better body composition, and size that reflects the work you put in.

3 meta-analyses n=13k 3.14–137 g — #10/21

38612975·41470822·31250889

large

3 meta-analyses n=13k Meta-analyzed

3.14–137 g

—

#10 /21

Lose body fat Proven but unnoticeable

Body fat percentage drops and the mirror shows it before the scale does.

2 meta-analyses n=9.0k 3.14–137 g 30 wk #2/56

41470822·34444975

trivial

2 meta-analyses n=9.0k Meta-analyzed I²=92%

3.14–137 g

30 wk

#2 /56

Outcome	Effect	Evidence	Dose	Weeks	Rank
Build and keep muscle Large effect, needs confirmation	large	3 meta-analyses n=13k Meta-analyzed	3.14–137 g	—	#10/21
Lose body fat Proven but unnoticeable	trivial	2 meta-analyses n=9.0k Meta-analyzed	3.14–137 g	30 wk	#2/56

Co-studied with

Supplements that share evidence with milk protein

Theanine 22 shared outcomes · d=0.27

Sources

Generated August 14, 2026

Milk Protein

What milk protein actually does, by outcome

Supplements that share evidence with milk protein

More evidence for Milk Protein

Metabolic health: evidence map across 82 supplements

Collagen

Creatine

Whey Protein

Protein

Soy Protein

Milk Protein

More evidence for Milk Protein

NewMetabolic health: evidence map across 82 supplements

NewCollagen

NewCreatine

NewWhey Protein

NewProtein

NewSoy Protein

Metabolic health: evidence map across 82 supplements

Collagen

Creatine

Whey Protein

Protein

Soy Protein