If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll likely jump higher and farther.

If female college athletes who already lift weights drink a protein shake with 24 grams of protein right before and after their workouts for eight weeks — while following a specific 4-day workout plan — they’ll likely gain about 1.4 to 1.5 kg of muscle and lose 1 to 2% body fat.

If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll get stronger in their upper body — especially if they use whey protein instead of casein.

If female college athletes who already lift weights add a specific workout plan and eat 24 grams of protein before and after each session, they’ll get way stronger in their legs—adding about 90 kg to their leg press max in just eight weeks.

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.

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.