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If young guys lift weights in a structured way for 10 weeks, eat about 1.8 grams of protein per kilo of body weight every day, and have supervision, they can get way stronger—adding around 80–85 kg...
If young, active guys lift weights 4 days a week and eat the same total amount of protein, it doesn’t matter whether they have their casein protein late at night or earlier in the day — they’ll gain...
If young, healthy guys lift weights for 12 weeks and drink protein before bed, their power-producing muscles might grow way more than if they don’t — like almost double the growth, according to this...
If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they might gain more leg muscle than those who don’t — about the size of a small egg more.
If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they gain more strength—about 34 kg more—compared to those who don’t, according to one study.
If you're already fit and eat a decent amount of protein, boosting your intake even higher with supplements won’t change your muscle, fat, or performance—as long as your workout routine stays the...
If you're already working out, taking 54 grams of casein protein every day for 8 weeks—whether in the morning or at night—won’t noticeably change your strength or how long you can keep lifting...
If you're someone who works out regularly, adding 54 grams of casein protein to your daily diet—whether in the morning or at night—won’t make you gain fat over 8 weeks, even if you don’t change your...
If fit people already eat a lot of protein, taking extra casein protein in the morning or before bed doesn’t change their body fat or muscle over 8 weeks—if their workouts stay the same.
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.
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.
If young, healthy guys eat 45 grams of protein before bed after a long run, their muscles repair and rebuild better overnight — whether they choose whey or casein protein doesn’t matter.
For female college athletes who lift weights, taking 24 grams of whey or casein protein before and after workouts for eight weeks leads to the same results in muscle, strength, and performance — so...
If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll likely jump higher and farther.
If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll get stronger in their upper body — especially if they use...
If female college athletes who already lift weights add a specific workout plan and eat 24 grams of protein before and after each session, they’ll get way stronger in their legs—adding about 90 kg to...
If female college athletes who already lift weights drink a protein shake with 24 grams of protein right before and after their workouts for eight weeks — while following a specific 4-day workout...
If you're a healthy young adult, your muscles might use amino acids from supplements better than from real milk—scientists tracked this by seeing how much labeled phenylalanine ended up in muscle...
If you're a healthy young adult, drinking amino acids might help your body build more muscle in the hours after eating than drinking the same amount of protein from milk.
If you drink free amino acids, your insulin spikes more after the meal than if you drink the same amount of protein from milk — 35 vs 24 units on average.
If you're a healthy young adult, drinking a supplement with 30 grams of broken-down amino acids won't help your muscles grow more than drinking the same amount from real milk protein—even though your...
If you drink a mix of free amino acids instead of whole milk protein, your body absorbs them faster and more of them—especially phenylalanine—show up in your blood over six hours.
If young guys who don't usually lift weights eat about 1.6 grams of protein per kilo of body weight every day—whether from plant-based foods and soy protein or from regular mixed diets with whey—they...
If you're a vegan or meat-eater and both of you lift weights and eat the same amount of protein every day, your muscles will grow just as much over three months — it doesn't matter where your protein...