Optimum Nutrition Gold Standard 100% Whey Protein Powder (Double Rich Chocolate, 5 lb)
A whey protein powder delivering 24 g protein per scoop (whey isolate listed as the primary source), 5.5 g naturally occurring BCAAs, and Informed Choice banned-substance testing. It complements creatine: creatine drives training capacity, protein supplies amino acids for muscle protein synthesis. Evidence that adding protein on top of resistance training raises muscle mass and strength is solid but the effect is modest, and whole food works just as well — this is convenience, not a drug. Not medical advice.
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What does the research say about the Optimum Nutrition Gold Standard 100% Whey Protein Powder?
Every claim below is tied to a source you can open, quoted verbatim — how we research picks.
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“dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength—one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52))”
Pooling 49 studies (1863 participants), protein supplementation significantly increased strength and fat-free mass gains during resistance training beyond training alone — but the pooled effects are modest (about +0.30 kg fat-free mass and +2.49 kg one-rep-max).
Morton et al., systematic review & meta-analysis, British Journal of Sports Medicine · 2018 ↗ -
“Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.”
The benefit of extra protein plateaus: once total protein intake reaches roughly 1.62 g/kg/day, adding more produced no further muscle gains — so a powder is only useful to the extent it fills a gap to that target.
Morton et al., systematic review & meta-analysis, British Journal of Sports Medicine · 2018 ↗ -
“While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training.”
The ISSN position stand states plainly that whole food can meet protein needs; supplements are a convenience for hitting quality and quantity, not a superior source.
Jäger et al., ISSN Position Stand: protein and exercise, JISSN · 2017 ↗
Educational summary of the research — not medical or veterinary advice. Evidence strength varies and individual results differ; talk to a qualified professional before changing your (or your pet's) health routine.
How does the Optimum Nutrition Gold Standard 100% Whey Protein Powder compare?
| Gold Standard Whey | ON Creatine | Whole-food protein (chicken, eggs, dairy) | |
|---|---|---|---|
| What it does | Supplies amino acids for muscle protein synthesis | Boosts high-intensity training capacity & lean mass | Supplies the same amino acids as whey |
| Depth of evidence | Solid but modest effect on top of training (meta-analysis) | Among the strongest of any supplement (hundreds of trials) | Gold standard — supplements are benchmarked against it |
| Best-supported role | Convenient way to hit ~1.6 g/kg/day protein | Daily 3-5 g for strength & lean mass | Meets protein needs with no powder required |
| When it wins | Busy days, post-workout, low appetite | Every training day, regardless of protein intake | Any time you can eat a real meal |
Buy it if
- Lifters who struggle to hit ~1.4-2.0 g/kg/day protein from meals alone
- People who want a convenient, low-calorie, post-workout protein option
- Drug-tested athletes who need a banned-substance-tested (Informed Choice) product
- Anyone already taking creatine who wants the natural, high-evidence training complement
Skip it if
- People who already reach their protein target from whole food (a powder adds little)
- Anyone with a milk/dairy allergy or significant lactose intolerance
- Those expecting a powder to build muscle without training or a sufficient total protein intake
Is the Optimum Nutrition Gold Standard 100% Whey Protein Powder worth it?
The category benchmark whey and the logical training partner to creatine: 24 g of protein (isolate listed as the primary source) at 5.5 g BCAAs per scoop, Informed Choice tested, from the world's best-selling whey line. The evidence that supplementing protein on top of resistance training adds muscle and strength is genuine but modest, it plateaus near 1.62 g/kg/day, and whole food does the same job. Buy it for what it is — convenient, high-quality protein to help you reach your target — not as a magic compound. Not medical advice.
Check price on Amazon Live price & reviews on AmazonQuestions, answered
- Creatine or protein — which should I take first, or both?
- They are not rivals; they complement each other and work through different mechanisms. Creatine (which you already have) increases the work your muscles can do at high intensity and is among the most evidence-backed supplements for strength and lean mass. Protein supplies the amino acids your body uses to rebuild after that training. If you had to pick one for building muscle and your diet is already protein-adequate, creatine has the stronger standalone evidence. But most lifters run both: daily creatine, plus enough protein (from food and/or a powder) to reach roughly 1.6 g/kg/day. Not medical advice. Source Morton et al. 2018 meta-analysis, Br J Sports Med ↗ISSN Position Stand (Jäger 2017), JISSN ↗
- Do I even need a protein powder, or can I just eat food?
- Be honest with yourself here: if you already hit your protein target from meals, a powder adds little. The ISSN position stand says outright that active people can meet their protein needs from whole foods, and that supplementation is simply a practical way to ensure adequate protein — not a superior source. Whey's advantages are convenience, portability, low calories per gram of protein, and fast digestion — useful if you struggle to eat enough, have a small appetite, or want an easy post-workout option. It is not doing anything chicken, eggs, dairy or legumes can't. Source ISSN Position Stand (Jäger 2017), JISSN ↗
- How much protein do I actually need, and does more keep helping?
- For building and maintaining muscle, the ISSN puts the useful range at 1.4-2.0 g/kg body weight per day for most exercising people. And more isn't endlessly better: Morton's meta-analysis found the muscle benefit plateaus around 1.62 g/kg/day, with no further fat-free-mass gains above that. So a powder is worth it only to the extent it helps you reach that target — piling protein far beyond it doesn't buy extra muscle. Source ISSN Position Stand (Jäger 2017), JISSN ↗Morton et al. 2018 meta-analysis, Br J Sports Med ↗
- Does whey beat other protein sources for muscle?
- Whey is a fast-digesting, leucine-rich protein, and the ISSN notes rapidly digested, high-EAA proteins are most effective at acutely stimulating muscle protein synthesis. But Morton's meta-analysis found total daily protein intake mattered more than the source or timing for actual training outcomes. Translation: whey is a good, convenient, high-quality protein, but hitting your daily total is what moves the needle — not the specific powder. Not medical advice. Source Morton et al. 2018 meta-analysis, Br J Sports Med ↗ISSN Position Stand (Jäger 2017), JISSN ↗