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.

Scientific Claim

Trained young men (n=10, age 23±4 years) who consumed protein (0.3 g/kg body weight) and carbohydrate (0.8 g/kg body weight) immediately after resistance exercise exhibited a nitrogen balance of 1.1 ±0.3 g/24h, which was significantly higher than when consumed 6 hours later (0.5 ±0.4 g/24h; P <0.01).

Original Statement

“The nitrogen balance in trained men was significantly higher at P0 than at P6 (P <0.01)”

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 RCT design with randomization and control for timing allows definitive causal claims about nitrogen balance in this specific population. The language accurately reflects measured outcomes without overgeneralizing to muscle growth or other populations.

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

93%

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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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 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.

84%

Eating a big protein meal (100g) after working out keeps your blood amino acid levels high for the whole 12 hours, while a smaller meal (25g) only keeps them high for the first 5 hours.

73%