If you're a guy who lifts weights, drinking a protein shake after your workout with mostly fast-digesting protein gives your body more of a key muscle-building amino acid—leucine—than a shake with mostly slow-digesting protein.

38

Pro

0

Against

Evidence from Studies

Supporting (1)

38

Community contributions welcome

38

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Randomized Controlled Trial

Human

2017 Oct

The study found that protein drinks with more fast-digesting protein (like whey) led to higher levels of leucine in the blood after exercise compared to drinks with mostly slow-digesting protein, which matches what the claim says.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Score: 38

DOI: 10.1123/ijsnem.2016-0333

Similar Assertions

If you lift weights and drink a protein shake after your workout, one made only with fast-digesting whey might give your body a quicker boost of key muscle-building amino acids than a mix with mostly slow-digesting casein.

45

0

86%

If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle and strength gains, even if your body processes the amino acids differently.

38

0

72%

Eating a big protein meal (100g) after working out keeps your blood amino acid levels high for the whole 12 hours, while a smaller meal (25g) only keeps them high for the first 5 hours.

72%

After swimming, rats that drank whey protein had more leucine in their blood than those drinking other proteins at 1 and 1.5 hours after eating.

15

0

72%

If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle and strength gains, even if your body absorbs the amino acids differently.

45

0

71%