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.

73

Pro

0

Against

Evidence from Studies

Supporting (1)

73

Community contributions welcome

73

Myofibrillar and Mitochondrial Protein Synthesis Rates Do Not Differ in Young Men Following the Ingestion of Carbohydrate with Milk Protein, Whey, or Micellar Casein after Concurrent Resistance- and Endurance-Type Exercise

Randomized Controlled Trial

Human

2019 Feb 1

The study found that different types of protein (milk, whey, or casein) with carbs led to the same amount of muscle building after exercise in young men, even though they affected leucine levels differently.

Contradicting (0)

0

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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

Myofibrillar and Mitochondrial Protein Synthesis Rates Do Not Differ in Young Men Following the Ingestion of Carbohydrate with Milk Protein, Whey, or Micellar Casein after Concurrent Resistance- and Endurance-Type Exercise

Score: 73

DOI: 10.1093/jn/nxy244

Similar Assertions

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.

73

0

89%

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%).

83%

If young, healthy guys drink a protein shake with or without extra leucine before bed after working out, it doesn’t seem to boost muscle repair overnight any more than the protein alone.

44

0

79%

If young, healthy guys eat 30 grams of casein protein — with or without an extra 2 grams of leucine — before bed after working out, it doesn’t actually help their muscles grow more overnight.

40

0

78%

Both types of protein shakes boosted muscle protein building similarly in young men, whether they were resting or exercising after drinking them.

58

0

77%