The Claim
In young adult males undergoing a 5-day energy deficit of approximately 30% below maintenance, consuming 0.3 g/kg of essential amino acids (23.5 g) post-resistance exercise increases whole-body protein synthesis by 3.4 g/180 min and reduces protein breakdown by 15.6 g/180 min compared to 0.1 g/kg (7.87 g), resulting in a more positive net protein balance, despite no difference in mixed muscle protein synthesis rates.
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.
In young adult males with a 30% energy deficit over five days, consuming 23.5 grams of essential amino acids after resistance exercise increases whole-body protein synthesis by 3.4 grams per 180 minutes and decreases protein breakdown by 15.6 grams per 180 minutes compared to 7.87 grams, leading to a more positive net protein balance, with no change in muscle protein synthesis rates.
See the scientific wording
In young adult males undergoing a 5-day energy deficit of approximately 30% below maintenance, consuming 0.3 g/kg of essential amino acids (23.5 g) post-resistance exercise increases whole-body protein synthesis by 3.4 g/180 min and reduces protein breakdown by 15.6 g/180 min compared to 0.1 g/kg (7.87 g), resulting in a more positive net protein balance, despite no difference in mixed muscle protein synthesis rates.
When a person eats a large amount of essential amino acids after working out while eating fewer calories, the blood carries more of these building blocks to the body's tissues. This triggers the body to make more protein overall and stop breaking down as much protein, leading to a net gain in protein. This happens even though the muscles themselves don't make more protein than when fewer amino acids are eaten.
What the research says
1 studyWhen young men eat a lot of essential amino acids (23.5 grams) after working out while eating less food, their body builds more protein and breaks down less of it overall — even though their muscles don’t make more protein than when they eat less amino acids (7.87 grams).
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.