Depending on how you train, and the results you’re trying to accomplish, whey protein might factor into your goal attainment strategy. If you’re interested in losing body fat and gaining muscle mass, consider the findings of a study published in the Journal of Applied Physiology when planning out your program.

Seventy-nine overweight or obese adults supplemented their diet with three whey protein shakes daily for 16 weeks. Each shake contained 20 grams of whey protein. Some of these subjects did not train, while others were assigned to train with weights. A third group engaged in both endurance and strength training.

After this intervention, all groups lost body weight, fat mass and abdominal fat. Subjects who engaged in both strength and cardiovascular training lost the most weight, an average of 2.6%, and the most fat mass (6.6%). They also gained more muscle mass. Resistance training helped subjects shed 7.7% of their visceral adipose tissue, while the multi-exercise group lost 20%. Inactive subjects didn’t lose any.

True Strength Moment: Variety is the spice of life, as the saying goes. This study suggests varying your workouts between the weight room and running or cycling can produce results superior to what you might get from limited options.