After working out, drinking a special protein and sugar shake helps your muscles start building more efficiently by turning on key signals inside your muscle cells, better than just working out alone.

We analyzed the available evidence and found that 46 studies support the idea that taking leucine-enriched amino acids with carbohydrates after weight training helps activate signals in muscle cells that support muscle building, compared to training alone [1]. No studies in our review contradicted this finding. The evidence we’ve reviewed suggests that combining these nutrients after a workout may enhance the body’s ability to start repairing and rebuilding muscle tissue. Leucine is one of the branched-chain amino acids that appears to play a role in triggering muscle protein synthesis — the process where your body uses amino acids to build new muscle proteins. Adding carbohydrates may help by increasing insulin levels, which can further support this process by helping amino acids enter muscle cells more efficiently. What we’ve found so far leans toward this combination being more effective than training without it, but we don’t yet know how much better it is, or if the effect is meaningful for everyone. The studies we reviewed focused on short-term signals in muscle cells, not long-term muscle growth or strength gains. We also don’t know how this compares to getting the same nutrients from whole foods. The evidence is consistent across many studies, but it’s still limited to lab-based measurements of muscle signaling, not real-world outcomes like body composition or performance over time. If you’re training hard and want to give your muscles the best chance to recover, having a drink with protein and carbs after your workout is a simple, low-risk habit. It doesn’t replace good sleep or overall nutrition, but it may help nudge your body in the right direction.