If you're a guy who lifts weights, getting a bigger spike in amino acids after your workout doesn't actually help you gain more muscle or get stronger over time.

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.

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.

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.

If guys who already lift weights drink a 20g protein shake after working out for 9 weeks, they’ll gain more muscle and get stronger—even if the protein is a mix of fast- and slow-digesting types.

If young men who don't usually work out drink a special protein-and-sugar shake about an hour after lifting weights, their muscles build protein much faster—nearly triple the rate—compared to just working out without the shake.