The Study
The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength.
This study shows that when female college basketball players did strength training and drank protein around their workouts, they got stronger and improved their body composition over 8 weeks. We can't tell from this study whether the protein caused the changes, or if one type of protein (whey vs. casein) worked better than the other.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Female college basketball players drank either whey or casein protein shakes before and after workouts for 8 weeks while doing strength training. Scientists measured their strength, muscle, and fat before and after.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 560 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes, the changes are meaningful—this is real improvement in strength and body composition for trained athletes over just 8 weeks.
- 2Everyone got stronger and leaner: gained about 1.4 kg of muscle, lost 1–2% body fat, leg strength went up by 90 kg, arm strength by 4–7 kg, and jumping improved by several centimeters.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Metabolism: clinical and experimental
Year
2005
Authors
L. Andersen, Goran Tufekovic, M. Zebis, R. Crameri, G. Verlaan, M. Kjaer, C. Suetta, P. Magnusson, P. Aagaard
Related Content
Claims (5)
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.
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 both types work just as well.
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 their leg press max in just eight weeks.
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 plan — they’ll likely gain about 1.4 to 1.5 kg of muscle and lose 1 to 2% body fat.
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 whey protein instead of casein.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.