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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...
If young guys who don’t work out much eat a plant-based or meat-based diet with the same amount of protein and lift weights for 12 weeks, they’ll gain about the same amount of leg muscle and strength.
If you're a guy who lifts weights, getting a bigger spike in amino acids after your workout doesn't actually help you gain more muscle or get stronger over time.
If you're a guy who lifts weights, drinking a protein shake after your workout with mostly fast-digesting protein gives your body more of a key muscle-building amino acid—leucine—than a shake with...
If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle...
We're not sure if eating protein before bed helps older people build stronger muscles, even though it might help their bodies make more muscle overnight — we just don’t have enough long-term studies...
Eating protein before bed might help young guys build muscle and get stronger when they lift weights for 10 to 12 weeks, but it doesn’t seem to work as reliably for older men.
Drinking a protein shake with 20-40 grams of casein right before bed might help your muscles repair and grow overnight — even if you worked out earlier in the day.