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.

Scientific Claim

Nitrogen balance per body weight in trained young men was significantly higher with immediate protein and carbohydrate intake (15.3 mg/24h) compared to delayed intake (7.4 mg/24h; P <0.01), while untrained men showed no significant difference between immediate (20.4 mg/24h) and delayed (19.0 mg/24h) intake.

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

RCT design allows definitive statements about the measured outcomes. The claim accurately reports the numerical differences and statistical significance without overgeneralizing.

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

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.

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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.

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

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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.

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