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.

38

Pro

0

Against

Evidence from Studies

Supporting (1)

38

Community contributions welcome

38

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Randomized Controlled Trial

Human

2017 Oct

The study found that even though some protein drinks caused a bigger spike in amino acids in the blood, all the men gained similar muscle and strength over time, no matter which drink they had.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Score: 38

DOI: 10.1123/ijsnem.2016-0333

Similar Assertions

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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.

45

0

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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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