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...

For young guys who work out regularly, drinking milk, whey, or casein after a mixed workout doesn’t make a difference in how their muscles rebuild energy parts in the first 6 hours — as long as they also get 45 grams of carbs.

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.

If young, healthy guys eat 45 grams of protein before bed after a workout, their muscles build more energy-producing parts overnight compared to skipping the protein.

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.

Eating protein before bed after a long workout can boost your body's muscle repair process overnight by 30%.