Sierra Fit Whey Protein Complete Vanilla Review
Tier ⓘ
Tier 2 · Rank 8
Tier 2 · Researched. Human studies show improvement in an aging-related function or a specific goal, and the reviews agree. Rank 8 within Tier 2 for Blood Pressure; 8 of 60 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
67 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Positive Reviews
90% of 1,900
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only57 human studies · 20 improved
57 human studies20 improved30 no effect11,760 people studied
This product gives 24 grams of whey protein per serving, above the 10 grams that worked in studies. Several large reviews of trials found whey protein lowers blood pressure slightly. A 2024 review of 63 trials found whey lowered the top number by about 2.2 points and the bottom number by about 1.1 points [1]. A 2023 review of 18 trials in 1,177 adults found the top number fell by about 1.5 points, while the bottom number fell only at more than 30 grams a day, which is more than one serving of this product [2]. A 2019 review covering 2,344 overweight and obese people found both numbers fell [3]. A 2026 review of 65 trials of milk protein, which includes whey, found the top number fell by about 2 points but not the bottom number [4]. Not all studies agree. A 2025 review of 21 trials found no meaningful effect on blood pressure [5], and a 9 month trial in 327 overweight adults who exercised found no change compared with a dummy powder [6]. Overall, any drop in blood pressure is small, a couple of points at most. Animal and cell studies are never counted.
See all 57 studies →Hide the studies
- Across 37 published articles covering 2344 overweight and obese people, whey protein lowered systolic and diastolic blood pressure compared with control groups.The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic rev…
- In 18 trials with 1,177 adults, whey protein lowered systolic blood pressure by about 1.5 mmHg but did not change diastolic blood pressure overall, though diastolic pressure fell at doses above 30 g per day.The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized control…
- In 7 trials with 412 people, milk proteins slightly lowered systolic blood pressure by about 3.3 mmHg and diastolic by about 1.1 mmHg.Effects of milk proteins on blood pressure: a meta-analysis of randomized control trials.
- In 9 trials of overweight and obese people, whey protein improved systolic and diastolic blood pressure compared with placebo or controls.Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients:…
- Across 63 trials of high-quality proteins, whey lowered systolic blood pressure by about 2.2 mmHg and diastolic by about 1.1 mmHg.Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A…
- In 21 randomized trials in adults, whey protein had no clinically relevant effect on blood pressure.The effects of whey protein supplementation on indices of cardiometabolic health: A systematic review and meta-analysis …
- In 65 trials, milk protein lowered systolic blood pressure by about 2 mmHg but had no significant effect on diastolic blood pressure.Impacts of Milk Protein Supplementation on Lipid Profile, Blood Pressure, Oxidative Stress, and Liver Enzymes: A Systema…
- An overview of 16 reviews found mostly no effect of total, animal or plant protein on blood pressure, while two reviews of milk protein showed a reduction.Dietary protein and blood pressure: an umbrella review of systematic reviews and evaluation of the evidence.
- In 352 adults with raised blood pressure, 40 g a day of milk protein for 8 weeks lowered the top blood pressure number by 2.3 mm Hg compared with carbohydrate; the lower number fell too but not by a statistically significant amount.Effect of dietary protein supplementation on blood pressure: a randomized, controlled trial.
- In 327 middle-aged overweight and obese adults who exercised for 9 months, whey protein twice daily at several doses did not change blood pressure or most metabolic health measures compared with placebo.Whey protein supplementation does not affect exercise training-induced changes in body composition and indices of metabo…
- In 244 middle-aged women doing exercise for 4 months, a fortified protein milk drink twice daily had no effect on blood pressure or inflammation markers compared with placebo, though it improved some muscle and fitness measures.Effects of a multinutrient-fortified milk drink combined with exercise on functional performance, muscle strength, body …
- In a 6-week double-blind trial of 243 adults with high LDL cholesterol, muffins with soy protein did not change blood pressure compared with control muffins that contained 25 g daily of whey protein.Whole Soy Flour Incorporated into a Muffin and Consumed at 2 Doses of Soy Protein Does Not Lower LDL Cholesterol in a Ra…
- In 219 women aged 70 to 80, a daily whey protein drink for 2 years did not change blood pressure compared with a low-protein high-carbohydrate drink.Long-term effects of a protein-enriched diet on blood pressure in older women.
- In 200 Danish children aged 6 to 8, eating high-protein dairy for 24 weeks did not change blood pressure.Effects of high dairy protein intake and vitamin D supplementation on body composition and cardiometabolic markers in 6-…
- In 198 adults aged 50 to 75 with type 2 diabetes doing resistance training for 24 weeks, 40 g of whey protein daily plus vitamin D did not change blood pressure or cardiometabolic risk factors compared with training alone.Effects of whey protein plus vitamin D supplementation combined with progressive resistance training on glycaemic contro…
- Over 12 months, adults using whey-based meal replacements (15 grams of protein per sachet, two sachets daily for 6 months, then one daily) saw systolic and diastolic blood pressure fall, but the drop was no greater than with the skim milk powder comparison.The effect of meal replacements high in glycomacropeptide on weight loss and markers of cardiovascular disease risk.
- In 99 overweight adults with elevated blood pressure, 60 grams per day of a protein blend that included milk protein isolate, replacing carbohydrate, lowered office systolic blood pressure by about 5 mm Hg over 4 weeks compared with maltodextrin.Protein supplementation lowers blood pressure in overweight adults: effect of dietary proteins on blood pressure (PROPRE…
- In older adults, 50 g daily of whey protein isolate for 12 weeks reduced aortic stiffness and aortic blood pressure load compared with a carbohydrate control drink.Effects of Whey Protein Supplementation on Aortic Stiffness, Cerebral Blood Flow, and Cognitive Function in Community-Dw…
- In a crossover trial of 80 participants over 8 weeks, the abstract reports no blood pressure effect for the milk protein arm; its focus was on blood metabolites linked to blood pressure changes with soy protein and carbohydrate.Examination of Serum Metabolome Altered by Dietary Carbohydrate, Milk Protein, and Soy Protein Interventions Identified …
- In 73 adults with abdominal obesity, 60 grams per day of whey protein hydrolysate for 12 weeks did not change 24-hour blood pressure compared with maltodextrin.Effects of whey protein and dietary fiber intake on insulin sensitivity, body composition, energy expenditure, blood pre…
- In overweight and obese adults, 12 weeks of whey protein supplementation lowered systolic and diastolic blood pressure from baseline, and diastolic pressure fell more than with a glucose control drink.The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight indivi…
- In older women doing resistance training for 12 weeks, 35 g of whey protein after training improved the total cholesterol to HDL cholesterol ratio more than placebo.Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-…
- In 54 adults with prehypertension or mild hypertension, 30 g of whey protein daily for 12 weeks did not significantly lower blood pressure overall, but lowered it in overweight and obese participants and improved blood vessel function.Effect of whey protein on blood pressure in pre- and mildly hypertensive adults: A randomized controlled study.
- In 52 abdominally obese adults, 60 g of whey protein daily for 12 weeks, alongside milk fat, did not change daytime or night-time blood pressure compared with casein.The effects of proteins and medium-chain fatty acids from milk on body composition, insulin sensitivity and blood pressu…
- In 52 exercising adults, four weeks of a whey protein supplement, with or without a thermogenic product, produced no change in blood pressure or heart rate.Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism.
- In 48 adults with elevated blood pressure, a single egg-white protein meal raised blood pressure afterward more than pea, milk, or mixed protein meals, while maltodextrin lowered it more than a protein mix meal.Differential effects of proteins and carbohydrates on postprandial blood pressure-related responses.
- In 48 adults with obesity, a 45-day very-low-calorie ketogenic diet with whey protein lowered blood pressure, though the abstract reports this drop in all diet groups without separating out the whey effect.Very-Low-Calorie Ketogenic Diets With Whey, Vegetable, or Animal Protein in Patients With Obesity: A Randomized Pilot St…
- In sedentary adults doing high-intensity interval training for 8 weeks, 40 g of whey protein after each session lowered blood pressure about as much as a placebo drink did, with no added benefit.Protein Supplementation Does Not Maximize Adaptations to Low-Volume High-Intensity Interval Training in Sedentary, Healt…
- In 46 older adults doing 16 weeks of resistance and functional exercise, adding leucine-enriched whey protein isolate did not change blood pressure compared with exercise alone.Exercise and Dietary-Protein as a Countermeasure to Skeletal Muscle Weakness: Liverpool Hope University - Sarcopenia Agi…
- In 45 adults with mildly high cholesterol, whey protein was the control for a soy tofu trial, and systolic blood pressure fell in both groups, so whey showed no benefit beyond the control.Effect of 4-Week Consumption of Soy Kori-tofu on Cardiometabolic Health Markers: A Double-Blind Randomized Controlled Cr…
- In 44 adults with overweight or obesity on an energy-restricted diet for 16 weeks, adding milk protein isolate lowered 24-hour and sleep blood pressure more than extra carbohydrate.Incorporating Milk Protein Isolate into an Energy-Restricted Western-Style Eating Pattern Augments Improvements in Blood…
- In 42 adults with prehypertension or mild hypertension, 56 g of whey protein daily for 8 weeks lowered 24-hour systolic blood pressure by about 3.9 mm Hg compared with maltodextrin, and improved blood vessel function.Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension…
- In 36 dialysis patients with low albumin, taking a whey protein supplement for 12 weeks lowered mean arterial pressure compared with a control group that did not take whey.Does whey protein supplementation affect blood pressure in hypoalbuminemic peritoneal dialysis patients?
- In a double-blind crossover trial of 36 older adults, one week of 40 g daily whey protein, used as a benchmark, did not produce a reported blood pressure change, while bovine plasma protein raised blood pressure slightly.Evaluating and comparing tolerance, nutritional quality and bio-functional activity of bovine-plasma, corn and whey prot…
- In 33 obese women with high blood pressure doing exercise training for 4 weeks, whey protein lowered upper-arm systolic blood pressure by about 5 mm Hg, while the carbohydrate control group showed no change.Effects of milk proteins and combined exercise training on aortic hemodynamics and arterial stiffness in young obese wom…
- In men with prostate cancer on hormone therapy, 50 g daily of whey protein for 12 weeks did not produce significant changes in metabolic syndrome measures such as blood pressure, apart from waist size.Impact of resistance training on body composition and metabolic syndrome variables during androgen deprivation therapy f…
- After a single 70 g whey protein drink, older men had a larger and longer-lasting fall in systolic blood pressure than younger men, whose blood pressure did not change.Effects of age on blood pressure and heart rate responses to whey protein in younger and older men.
- In 30 adults with prehypertension or stage 1 hypertension, 20 g daily of peptide-rich hydrolyzed whey for 6 weeks lowered systolic blood pressure by about 8 mmHg more than unmodified whey (note: this paper has been retracted).Effects of whey peptides on cardiovascular disease risk factors.
- In overweight young men, six weeks of whey protein isolate with resistance training did not change resting systolic or diastolic blood pressure compared with training alone or the control group.Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of…
- In 30 adults with prehypertension or stage 1 hypertension, 20 g daily of hydrolyzed whey peptides for 6 weeks lowered systolic blood pressure by about 8 mm Hg more than unmodified whey; this paper has since been retracted.Retracted: Effects of Whey Peptides on Cardiovascular Disease Risk Factors.
- In 30 older women doing resistance training for 12 weeks, 35 g daily of whey protein improved muscle mass and body fat compared with placebo, but the abstract reports no blood pressure difference between groups.Effects of Protein Intake Beyond Habitual Intakes Associated With Resistance Training on Metabolic Syndrome-Related Para…
- In adults with mild hypertension or prehypertension, 28 g of whey protein with a high-fat meal lowered systolic blood pressure over 5 hours more than a maltodextrin drink or calcium caseinate.Whey protein lowers systolic blood pressure and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertens…
- In young men on alternate-day fasting for 4 weeks, adding 25 g of whey protein on fasting days did not change resting blood pressure compared with no supplement.Effects of Four Weeks of Alternate-Day Fasting with or Without Protein Supplementation-A Randomized Controlled Trial.
- In 25 healthy adults, a whey protein shake taken during heat stress or normal temperature did not change kidney blood vessel resistance differently in men than in women.Renal vascular control during normothermia and passive heat stress does not differ between healthy younger men and women…
- In men with type 2 diabetes doing exercise for 10 weeks, whey protein drinks did not add any blood pressure benefit beyond exercise alone, though blood pressure did fall with training.Effects of whey protein on skeletal muscle microvascular and mitochondrial plasticity following 10 weeks of exercise tra…
- In 22 older adults taking 4.5 grams of whey protein daily for 8 weeks alongside light home resistance exercise, blood pressure did not show a clear improvement compared with the Alaska pollock protein group, which showed an exploratory drop in systolic pressure.Alaska pollock protein intake combined with low-intensity resistance training: Effects on neuromuscular and cardiovascul…
- In overweight adults doing combined exercise for 16 weeks, whey protein and food protein diets both improved systolic blood pressure and other heart risk markers, with no difference between the two protein sources.Protein-Pacing from Food or Supplementation Improves Physical Performance in Overweight Men and Women: The PRISE 2 Study…
- In 21 older men with hypertension doing aerobic training for 8 weeks, 10 g of whey protein with glucose after exercise lowered arterial blood pressure while raising plasma volume, compared with glucose alone.Effects of hypervolemia by protein and glucose supplementation during aerobic training on thermal and arterial pressure …
- In 20 healthy men drinking 200 milliliters of whey-enriched fermented milk twice daily for 8 weeks, systolic blood pressure fell significantly, while the placebo group showed no change.Effect of administration of fermented milk containing whey protein concentrate to rats and healthy men on serum lipids a…
- In 20 overweight postmenopausal women, a single 45 g whey protein isolate drink with breakfast did not change blood pressure or vascular function over 6 hours compared with casein or glucose.Acute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postme…
- In 18 midlife adults on a reduced-calorie diet higher in whey protein for 20 weeks, systolic blood pressure dropped significantly more than in the standard diet group.Varying protein source and quantity do not significantly improve weight loss, fat loss, or satiety in reduced energy die…
- In eight older men, a single 30 g whey protein drink lowered systolic blood pressure compared with a non-caloric control over three hours, and more than half of the men had a fall of 20 mmHg or more.Blood Pressure and Heart Rate Responses following Dietary Protein Intake in Older Men.
- In a crossover trial of 8 weeks of 40 g daily milk protein, researchers identified seven blood metabolites linked to blood pressure, but the abstract does not report a direct blood pressure change from whey protein.Novel Metabolites Associated With Blood Pressure After Dietary Interventions.
- In 18 healthy older adults, a whey protein and guar drink taken before a sugar load did not change blood pressure, though it lowered blood sugar.The Effects of a Whey Protein and Guar Gum-Containing Preload on Gastric Emptying, Glycaemia, Small Intestinal Absorptio…
- In a cohort of 4378 adults followed for about 3 years, higher intake of certain dairy-derived milk protein peptides was linked to a higher risk of developing hypertension.Dairy-originated digestion-resistant and bioactive peptides increase the risk of hypertension: Tehran Lipid and Glucose …
- In 31 overweight adults with prediabetes or type 2 diabetes taking 40 grams of a whey protein isolate daily for 12 weeks, blood pressure did not change, although body fat and weight measures improved.Effects of a whey protein supplementation on oxidative stress, body composition and glucose metabolism among overweight …
- In healthy volunteers, a single dose of 5 to 50 grams of whey protein hydrolysate reduced blood ACE enzyme activity but did not change blood pressure.Plasma concentrations and ACE-inhibitory effects of tryptophan-containing peptides from whey protein hydrolysate in heal…
Review Totals and Summary
Members Only1,900 reviews · 90% positive
1,900 reviews · Google Shopping 1,900
90% positive0% neutral10% negative
Extensive customer reviews and qualitative feedback are currently being aggregated for this product. Check back soon for a detailed sentiment analysis.
Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Most of the panel recommends or uses whey protein, mainly to build and keep muscle, support recovery, and make it easier to reach a daily protein goal. Several of them use it in shakes, smoothies, or a homemade muffin before workouts, and one prefers an unflavored, grass-fed isolate for its high protein and low lactose and fat. Daily targets cluster around 1.2 to 1.6 grams per kilogram of body weight, with some going higher, up to about 130 to 150 grams a day, and a few pair it with collagen, eggs, or olive oil at breakfast. Two of them cut back: one rarely uses whey shakes now and gets protein from meals, and another reduced animal protein to improve his cholesterol and liver, while a third noted a drop in good gut bacteria after eating animal protein again; one also warned that protein matters most for keeping lean mass when taking meds.
See all 10 biohackers →Hide the biohackers
Dave Asprey · Whey Protein · neutral
- Mentions that algae provides protein.
- Discovered that to meditate with high focus for hours a day, one absolutely needs enough fat and some carbohydrate, and protein helps one last longer.
- Notes that protein burns 20-30% of its own calories just to digest, making it the most powerful diet lever for cutting visceral fat.
- Reversed his high cholesterol and fatty liver disease by limiting his excessive animal protein intake.
- Recommends eating protein first as part of a reset for insulin resistance.
- Recommends prioritizing animal protein because the body burns 20% to 30% of those calories just digesting them, which helps with cutting visceral fat.
- Recommends eating animal protein and animal fats because they help build muscle and hormones and provide satiety.
- Recommends consuming one gram of animal protein per pound of body weight, noting it can be challenging to achieve while traveling.
- Dave Asprey recommends eating good quality animal protein, aiming for about 1 gram per pound of body weight every day, to help burn calories during digestion and release satiety hormones.
- Notes that protein delivers amino acids and that low protein can contribute to a gap in essential amino acids.
Dr. Mark Hyman · Whey Protein · recommends
- Recommends building meals around quality protein to address autoimmune conditions.
- Recommends eating protein at every meal as part of a longevity starter pack.
- Recommends pairing coffee with protein, like eggs, to keep energy steady.
- Recommends having protein as part of improving meal composition for insulin resistance.
- Has her protein shot on the counter in the morning, ready to take, so she doesn't have a choice.
- Recommends ensuring adequate protein intake to address insulin resistance.
- Recommends filling meals with protein as part of their 10-Day Detox to help people feel satisfied.
- Encourages people to start with a simple foundation of quality protein for health.
- Highlights the importance of protein for nervous system regulation, explaining that it is packed with amino acids which are building blocks for neurotransmitters critical for balancing mood and stress.
- Recommends including a good source of protein at every meal to help balance blood sugar.
Thomas DeLauer · Whey Protein · uses
- Would consume protein shakes mixed with water before some workouts to preserve muscle, especially when trying to get shredded.
- Recommends adding protein to a meal to be genuinely anabolic for muscle building.
- States that protein spikes insulin, which is a good thing and different from how carbs spike insulin, making it one of the most anabolic foods.
- States that the gut lining's constant renewal requires an enormous amount of protein, amino acids, phospholipids, vitamins, and minerals.
- Recommends prioritizing protein, noting that 20-30% of calories from protein are used up as heat.
- Recommends consuming a bunch of protein as part of a massive breakfast to help manage hyperphagia.
- Warns against buying just any whey protein because many brands have been found to contain ridiculous amounts of lead and other contaminants, making the market 'sketchy'.
- Recommends a sugar-free protein bar over a candy bar, stating that it has a decent metabolic profile.
- Recommends Purity Protein as the cleanest protein on the market, noting its public third-party testing for over 200 contaminants and its simple five-ingredient profile.
- Consumes 18-20 grams of pure whey protein before lifting 30-50% of the time to boost resting metabolic rate and provide fuel without sugar or carbs.
Siim Land · Whey Protein · neutral
- Richard Morgan consumed approximately 112 g of protein daily at a body weight of 59 kg.
- Reduced his protein intake from around 2 g/kg to 1.4–1.6 g/kg.
- Recommends Protein powder for muscle growth and recovery, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Protein powder as one of 15 supplements backed by human studies.
- Recommends eating approximately 1.6 grams of protein per kilogram of body weight daily.
- Recommends eating around 0.4 grams of protein per kilogram per meal, divided into three or four meals, to ensure net positive muscle protein synthesis.
- Notes that 30 g of isolated potato protein stimulated muscle protein synthesis similarly to 30 g of milk protein at rest and after resistance exercise in a 2022 randomized controlled trial.
- Recommends getting enough protein to help maintain muscle, especially in a calorie deficit, and as part of the best way to lose fat while maintaining muscle.
- Recommends eating enough protein for declining muscle mass and strength.
- Aims to increase protein intake in meals because Asian food in Singapore tends to be very carbohydrate-heavy and imbalanced.
Andrew Huberman · Whey Protein · uses
- Eats one or two David Bronze Bars per day as a snack to easily hit his protein goal without consuming excess calories.
- Discusses protein and food-based supplements.
- He mentions Dr. Layne Norton pointed to interesting data on potato protein as a potential great plant-based substitute for those avoiding whey-based protein.
- States that enough protein is critical for health.
- Confesses to loving the Mateina protein smoothie, which contains whey protein, collagen, pineapple, veggies, and Mateina, and suggests it's perfect for before or after workouts, as a healthy snack or meal replacement.
- Says he eats David protein bars, specifically the new bronze bar, and finds them to be the best tasting protein bars he's ever had.
- Personally eats one or two David Bronze Bars per day as a snack to easily hit his protein goal without consuming excess calories.
- Eats one or two David Bronze Bars per day as a snack to easily hit his protein goal of 1 gram of protein per pound of body weight without consuming excess calories.
- Takes 20 grams of whey protein in the morning for muscle.
- States that protein is a significant lever for muscle building, with benefits plateauing around 1.6 grams per kilogram of body weight, though some evidence suggests slightly higher amounts may offer a little more benefit.
Dr. Eric Berg · Whey Protein · neutral
- Dr. Eric Berg mentions that sardines are packed with protein, which supports brain health and metabolism.
- The amino acid leucine is important for muscle growth, but getting sufficient protein is just as essential for maintaining muscle mass.
- Recommends consuming high-quality animal protein in conjunction with other weight loss methods.
- Dr. Eric Berg recommends getting enough high-quality protein to maintain muscle, especially after menopause.
- Recommends high-quality protein as a way to lower blood sugar for better sleep.
- Notes that leucine comes from whey protein powder.
- Ideally recommends eating protein from meat, but if using a protein powder, to find one made from meat, or even dehydrated/freeze-dried meat slices.
- Recommends consuming high-quality animal protein as a source of leucine for muscle growth.
- Warns that most protein bars contain very low-quality protein and tons of sugar.
- Dr. Berg recommends consuming the right amount of protein to satisfy hunger and stop overeating, as it gives the body what it needs without converting to sugar or fat.
Ben Greenfield · Whey Protein · recommends
- Notes that a recent review found that protein stops muscle loss and starts muscle gains and muscle protein synthesis around 1.9 to 3.2 g per kg of body weight a day, and frequency is as important as getting that total amount daily.
- Recommends aiming for 0.8-1.2 g of protein per pound of body weight to help fill the space fat used to occupy under loose skin.
- Recommends Protein powder for optimizing muscle protein synthesis, recovery, and muscle maintenance.
- Recommends starting with protein for body remodeling.
- States that introducing high protein, around 1g/lb, can mitigate the negative effects of a caloric deficit on lean muscle mass and metabolism.
- Is considering adding a protein shake right after her workout to easily add 20-30 grams of protein to her daily intake.
- States that if he had cancer, he would limit protein based on the idea of an anabolic scenario potentially causing a tumor to grow.
- While animal protein sources and essential amino acids are still my #1 protein priority, it’s good to know that collagen still produces impactful results for multiple aspects of your biology.
- Personally consumes a whey protein shake post-workout.
- Recommends switching to a high-protein version of favorite foods like ramen as an effective short-term strategy to reduce subsequent energy intake, noting that eating more protein at breakfast reduces calorie intake at lunch.
Dr. Rhonda Patrick · Whey Protein · recommends
- Recommends supplementing with protein powders, especially those higher in leucine, to help achieve the recommended 1.2 grams of protein per kilogram body weight.
- If Dr. Rhonda Patrick needs fuel before training, they will have a homemade muffin made with whey protein.
- Focuses on protein, aiming for at least 1.2 g/kg daily and usually getting 1.3-1.4 g/kg.
- Rhonda's current diet includes a homemade blueberry, whey protein, and psyllium husk muffin as a pre-workout.
- Personally likes and recommends Nutra Cost grass-fed unflavored whey protein isolate for its high protein content, low lactose and fat, fewer calories, grass-fed source, organic nature, and lack of heavy metal contaminants.
- Recommends focusing on high-quality protein sources and aiming for 1.2 to 2.2 grams of protein per kilogram body weight, depending on training schedule, and timing some protein around workouts.
- Discusses the school of thought that eating too much protein accelerates aging and increases cancer risk, but also notes that maintaining muscle and strength is important for aging well, suggesting protein is not always protective or always harmful.
- States that adaptations from training require enough protein for recovery and rebuilding.
- Includes 1 scoop of protein powder in their daily smoothie.
- Emphasizes the importance of protein for muscle, bone, connective tissue, and brain health, stating that once you meet your protein needs, everything else becomes easier.
Bryan Johnson · Whey Protein · uses
- Includes protein in their breakfast.
- Went off protocol and ate animal protein for the first time in six years while traveling in Australia, which changed his gut microbiome, causing good bacteria to drop 61%.
- Consumes protein at 4:55 am.
- Includes 'protein' as part of their daily morning routine.
- For breakfast, Bryan Johnson blends protein, collagen, and extra virgin olive oil, targeting 130g of protein daily for skin, joints, and muscle maintenance and building.
- Recommends getting enough protein, specifically collagen, which acts as the framework for bone structure, suggesting a range between 1.2 g and 2.2 g per kilogram of body weight depending on activity levels.
- Agrees that consuming protein with carbohydrates post-workout is beneficial, as good data shows it's needed to prevent protein from being used for energy production instead of muscle protein synthesis.
- Consumes Blueprint Metabolic Protein daily, providing 27 grams of protein, as part of his plant-based approach to ensure a complete amino acid profile.
- Recommends having enough protein as part of a balanced diet to improve heart rate recovery.
- Is eating Blueprint's protein as part of their travel food.
Peter Attia · Whey Protein · stopped
- Used to worry about protein timing but now thinks about it less, especially since he doesn't consume whey protein shakes much, if at all, and tends to eat more of his protein.
- Recommends consuming 1.6 to 2.4 grams of protein per kilogram per day, or roughly a gram per pound of body weight, for muscle growth and preservation, especially for older or less active individuals, and aims for 40 to 50 grams of protein four times a day through meals or snacks.
- Notes that the full episode discusses the importance of protein.
- Recommends consuming enough protein, particularly around 130 to 150 grams per day, evenly spaced throughout the day, to maintain lean mass and improve muscle quality, especially when using GLP1 agonists.
- Learned that protein is really important and that if protein intake goes from 250 grams a day to 70-80 grams a day, a lot of muscle will be lost. He recommends a high protein intake, double the RDA, especially for athletes or those trying to gain muscle, to prevent sarcopenia and maintain lean body mass.
- Emphasizes the importance of getting enough protein, especially for an aging population, to combat sarcopenia. He recommends aiming for about one gram per pound of body weight daily and suggests using a food tracking app to monitor intake.
- Will look at interventions that can help improve muscle mass, including protein.
- Recommends that older adults might need a higher daily and per-meal protein dose of 30–40 grams to maximize muscle protein synthesis and increase or maintain muscle mass.
- Recommends around 1.6 g/kg/day of protein to maximize gains in muscle strength and fat-free mass, with potential benefits up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery.
- Peter recommends targeting 2g of protein per kg of body weight for muscle preservation and overall health, especially when trying to lose fat while preserving or gaining muscle.
RAL Summary
Members OnlyTier 2 for Blood Pressure
Three reviews of whey trials, the largest covering 2,344 people, found a small drop in blood pressure, and 90% of 1,900 reviews are positive. The effect is small and some reviews and trials found none.
Where the evidence disagrees: 30 of the 57 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Cardiovascular system, Muscular system
Combine with: Combine with a healthy diet and lifestyle.
Possible side effects: No major side effects reported.
Supplement Facts
Total Carbohydrates 2 g · Vitamin D 0 mcg · Calcium 140 mg
Supplement Facts
Serving Size 31 Gram(s)
Servings Per Container 73
Amount Per Serving% Daily Value
| Calories | 120 | |
| Total Fat | 1 g | |
| Cholesterol | 35 mg | |
| Sodium | 65 mg | |
| Total Carbohydrates | 2 g | |
| Protein | 24 g | |
| Vitamin D | 0 mcg | |
| Calcium | 140 mg | |
| Iron | 0 mg | |
| Potassium | 140 mg |
Other ingredients: Protein Blend, Natural and Artificial flavors, Sunflower Lecithin, Soy Lecithin, Cellulose Gum, Xanthan Gum, Sucralose, Protease, Lactase.
Directions: Directions: Mix 1 scoop (31 g) powder into 6 to 12 fl. oz. of water or your favorite beverage. Best when used with a blender bottle.
Barcode (UPC) 898220018673 · Label source: NIH label database · Report a label change
Other sizes and barcodes: 32 Ounce(s); 2 lb(s); 907 Gram(s), UPC 8 98220 01865 9 (not checked yet)
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Our articles on this subject
- How to Lower Diastolic Blood Pressure for LongevityArticle · Sep 17, 2026
- DASH Diet for High Blood Pressure: What It Lowers, What to Eat, and How to StartArticle · Sep 19, 2026
Graded November 14, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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