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.

Scientific Claim

The ingestion of protein after resistance exercise results in a greater increase in plasma amino acid concentrations with higher protein doses, with elevated concentrations maintained throughout the entire 12-hour postprandial period after 100g protein ingestion in healthy young men.

Original Statement

“Plasma amino acid concentrations were higher during the first 5 h following ingestion of 25 g protein when compared to the control condition (placebo). Ingestion of 100 g protein resulted in a greater rise in circulating plasma amino acid concentrations, which remained higher throughout the entire 12-h postprandial period.”

From study:The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The study directly measured plasma amino acid concentrations and found specific patterns of change. The causal language is appropriate for this study design.

Evidence from Studies

Supporting (1)

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

Randomized Controlled Trial

Human

2023 Dec 19

Contradicting (0)

No contradicting evidence found

Source Study

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

Score: 36

DOI: 10.1016/j.xcrm.2023.101324

Similar Assertions

When you eat a big protein meal (100g) after working out, your body releases more protein building blocks into your blood than when you eat a smaller meal (25g) - about 53g vs 16g over 12 hours.

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Eating protein after working out doesn't change most amino acid levels in your muscles, but it does increase the levels of branched-chain amino acids like leucine, especially with bigger protein meals.

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Eating protein after working out doesn't change most amino acid levels in your muscles - only the branched-chain amino acids like leucine increase with bigger protein meals.

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Eating a big protein meal (100g) after working out makes your body make more plasma proteins than a smaller meal (25g) - about 14-20% more over 4-12 hours.

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When you eat a big protein meal (100g) after working out, your muscles absorb more of that protein for building than when you eat a smaller meal (25g) - about 13% of the big meal gets used for muscle building.

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