Experienced weightlifters lose over half their protein retention per body weight when delaying protein and carb intake after a workout, but beginners aren't affected much by the timing.

Scientific Claim

Trained young men exhibited a 51.6% reduction in nitrogen balance per body weight when protein and carbohydrate intake was delayed by 6 hours compared to immediate intake (from 15.3 to 7.4 mg/24h; P <0.01), whereas untrained men showed only a 6.9% reduction (from 20.4 to 19.0 mg/24h; P >0.05).

Original Statement

“Nitrogen balance/body weight (mg/24 h) 15.3 ±4.0** † 7.4 ±5.5*** 20.4 ±2.3 19.0 ±3.1 0.001 0.001 0.009”

From study:Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men

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 claim accurately reports the calculated percentage change based on measured data and statistical significance, which is appropriate for this RCT design.

Evidence from Studies

Supporting (1)

Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men

Randomized Controlled Trial

Human

2014 Aug 6

Contradicting (0)

No contradicting evidence found

Source Study

Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men

Score: 46

DOI: 10.1186/1880-6805-33-24

Similar Assertions

For experienced lifters, eating protein and carbs right after a workout leads to better protein retention per pound of body weight than waiting six hours, but this isn't the case for beginners.

93%

Experienced weightlifters retain less protein in their bodies after workouts compared to beginners, regardless of when they eat protein and carbs.

88%

For men new to weightlifting, eating protein and carbs right after a workout or waiting six hours doesn't change protein retention in the body.

88%

For men who regularly lift weights, eating protein and carbs right after working out leads to better protein retention in the body compared to waiting six hours.

85%