Browse evidence-based analysis of health-related claims and assertions
Eating protein after working out doesn't change most amino acid levels in your muscles - only the branched-chain amino acids like leucine increase with bigger protein meals.
Eating a big protein meal (100g) after working out keeps your blood amino acid levels high for the whole 12 hours, while a smaller meal (25g) only keeps them high for the first 5 hours.
Eating protein after working out only increases the building of connective tissue in muscles for about 4 hours - after that, the building rate goes back to normal.
Eating more protein after working out leads to a better overall protein balance in your body - the more protein you eat, the more positive your protein balance becomes.
Eating protein after working out doesn't change most amino acid levels in your muscles, but it does increase the levels of branched-chain amino acids like leucine, especially with bigger protein meals.
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%).
Eating protein after working out only affects the muscle's signaling pathways for about 4 hours - after that, the signaling goes back to normal even though muscle building continues.
Eating protein after working out doesn't change the muscle's cleanup process for damaged proteins - the body still cleans up damaged proteins normally even after eating protein.
Eating a big protein meal (100g) after working out makes your body make more plasma proteins than a smaller meal (25g) - about 14-20% more over 4-12 hours.
Eating protein after working out doesn't change how fast your muscles break down protein - it just helps build more muscle without affecting the breakdown process.
When you eat a big protein meal (100g) after working out, your muscles absorb more of that protein for building than when you eat a smaller meal (25g) - about 13% of the big meal gets used for muscle building.
Eating protein after working out doesn't make your body burn more protein as fuel than it needs for building muscle - most of the protein goes toward building muscle instead of being burned for energy.
When you eat a big protein meal (100g) after working out, your body releases more protein building blocks into your blood than when you eat a smaller meal (25g) - about 53g vs 16g over 12 hours.
Eating a big protein meal (100g) after working out makes your muscles keep building for longer than a smaller meal (25g), at least for 12 hours.
Glycine helps people sleep better in a different way than sleeping pills, because it helps them fall asleep faster and reach deep sleep faster without changing how much time they spend in different sleep stages.
Taking 3 grams of glycine before bed doesn't make people feel sleepy during the day.
Taking 3 grams of glycine before bed doesn't change how quickly people respond in memory tasks.
Taking 3 grams of glycine before bed doesn't change how long it takes to reach REM sleep.
Taking 3 grams of glycine before bed doesn't change how much time people spend in different sleep stages (light sleep, deep sleep, REM sleep).
Taking 3 grams of glycine before bed makes people feel less sleepy at 10 AM the next day.
Taking 3 grams of glycine before bed helps people remember things better at noon the next day.
Taking 3 grams of glycine before bed helps people spend more time actually sleeping while in bed, rather than lying awake.
Taking 3 grams of glycine before bed helps people reach deep sleep faster, as measured by sleep monitoring equipment.
Taking 3 grams of glycine before bed helps people fall asleep faster, as measured by sleep monitoring equipment.