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.

Scientific Claim

The ingestion of protein after resistance exercise results in a greater increase in whole-body protein synthesis rates with higher protein doses in healthy young men.

Source Excerpt

“We observed a further increase in both whole-body protein synthesis and amino acid oxidation rates following the ingestion of 25 and 100 g protein, respectively (Figures 2G and 2H).”

Evidence from Studies

Supporting Studies

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

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36%

Evidence Assessment

Supported

The study measured whole-body protein synthesis rates using isotope tracers and found dose-dependent increases with higher protein intake. The data shows that both 25g and 100g protein increased whole-body protein synthesis rates compared to placebo.

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

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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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