The Claim
In active older men undergoing 12 weeks of resistance training, consuming 21 grams of protein containing 3 grams of leucine immediately after exercise and before sleep does not result in greater improvements in muscle strength, muscle mass, or muscle fiber size compared to an energy-matched placebo, suggesting that this specific protein supplementation timing and dosage does not enhance resistance training adaptations in this demographic.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
For older guys who lift weights, having a protein shake with 3 grams of leucine right after workouts and before bed doesn’t help build more muscle or strength than just having a placebo drink with the same calories.
See the scientific wording
In active older men performing 12 weeks of resistance training, supplementing with 21 grams of protein containing 3 grams of leucine immediately after exercise and before sleep does not lead to greater increases in muscle strength, muscle mass, or muscle fiber size compared to an energy-matched placebo, indicating that such timing and dosing of protein may not enhance training adaptations in this population.
What the research says
1 studyThe study gave some older men protein after workouts and before bed, while others got a fake drink with the same calories. Both groups got stronger and built muscle, but the protein didn’t add any extra benefit.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.