If young guys who work out drink a mix of 20 grams of any milk-based protein and 45 grams of carbs after a workout, their muscles repair themselves about 16% better over the next 6 hours compared to just drinking carbs — and it doesn’t matter which type of dairy protein they use.

For young guys who work out regularly, drinking a shake with 20g of any kind of milk protein (like whey or casein) plus 45g of carbs after a combo of strength and cardio exercise helps build muscle just the same — it doesn’t matter which protein they pick.

When you eat a big protein meal (100g) after working out, a larger portion of the protein building blocks for your muscles comes directly from that meal (27%) compared to a smaller meal (9%).

If young, active guys work out and then drink a shake with carbs and protein, it doesn’t help their muscles repair energy factories any better than just drinking carbs alone—within the first 6 hours after exercise.

After 10 weeks of working out, men who are already somewhat active don't build muscle as efficiently as before, and their bodies don't respond as strongly to exercise—this happens whether they're doing cardio or weight training.

When young men lift weights to build muscle, their muscle-building process speeds up at first but slows down after 10 weeks, even if they keep increasing the difficulty.