If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle...

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

Contradicting (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

Merged Assertions

The following assertions have been merged into this one because they express the same claim:

In resistance-trained men undergoing a 9-week resistance training program, consuming 20g of post-exercise protein with varying ratios of fast-digested (whey) and slow-digested (casein) milk proteins—specifically 100% fast, 50% fast/50% slow, or 20% fast/80% slow—results in similar increases in lean body mass, dynamic strength, and isometric strength, despite differences in amino acid availability.

NaN% similar

Similar Assertions

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.

87%

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.

82%

For female college athletes who lift weights, taking 24 grams of whey or casein protein before and after workouts for eight weeks leads to the same results in muscle, strength, and performance — so both types work just as well.

81%

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.

80%

For young guys lifting weights, eating 1.8 grams of protein per kilo of body weight each day is enough to gain muscle and get stronger in 10 weeks — it doesn’t matter if they take a 35g casein protein shake during the day or before bed.

79%