10 papers analyzed
Some studies suggest that protein supplementation after a workout can significantly increase muscle protein synthesis and reduce protein breakdown, while other studies indicate that the timing of protein intake (pre- or post-workout) does not further augment muscle mass or strength gains if adequate dietary protein is consumed.
15 papers analyzed
The role of protein supplementation in muscle building, particularly when consumed post-workout, has been a topic of extensive research. This synthesis aims to consolidate findings from multiple studies to determine whether taking protein after a workout helps build muscle.
Enhanced Muscle Protein Synthesis and Muscle Mass:
No Significant Additional Benefits in Elderly Men:
Pre- vs. Post-Exercise Protein Intake:
Whole Foods vs. Isolated Protein Sources:
Combination with Carbohydrates:
Consuming protein after a workout can help build muscle by enhancing muscle protein synthesis and reducing protein breakdown. However, the timing of protein intake (pre- or post-exercise) appears to be flexible, and whole food sources of protein can be as effective as isolated protein supplements. Additionally, combining protein with high-glycemic carbohydrates post-exercise can further enhance muscle formation. For elderly individuals who already consume adequate dietary protein, additional timed protein supplementation may not provide significant extra benefits.
observable evolution
How do we understand and model the effects of social inequality on health outcomes?
What is homonym extraction?
What are the symptoms of skin diseases?
What are the future of immersive entertainment technologies?
surrogate mother