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.

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 drinking milk, whey, or casein protein with carbs after exercise leads to the same amount of mitochondrial repair and growth in young active men, so the type of protein doesn’t matter for this process.

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, 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.

73

0

88%

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.

82

0

80%

Drinking 45g of either whey or casein protein before bed helps muscle recovery just as much after endurance exercise in young, healthy guys — neither one works better than the other.

82

0

79%

If young, healthy guys drink a protein shake before bed after working out, it doesn’t matter if it’s whey or casein—both help their muscles recover just the same overnight.

67

0

77%

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

0

76%