Eating a big protein meal (100g) after working out makes your muscles keep building for longer than a smaller meal (25g), at least for 12 hours.

Scientific Claim

Ingesting 100 grams of protein after resistance exercise results in a greater and more prolonged increase in muscle protein synthesis rates compared to ingesting 25 grams of protein, with effects sustained for at least 12 hours in healthy young men.

Original Statement

“We observed a clear dose-dependent pattern in muscle protein synthesis rates when assessed over the entire 12-h postprandial period (100PRO > 25PRO > 0PRO). Only myofibrillar protein synthesis rates based on the plasma L-[1-13C]-leucine precursor differed significantly between all 3 treatments (Figure 4G).”

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

This is a randomized controlled trial with direct measurements of muscle protein synthesis rates using multiple tracer methods. 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

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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Eating protein after working out only increases the building of connective tissue in muscles for about 4 hours - after that, the building rate goes back to normal.

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Eating more protein after working out makes your whole body build more protein - the more protein you eat, the more protein your whole body builds.

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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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