Does the type of protein shake after workout change muscle growth?
Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Higher leucine spikes did not lead to better muscle or strength gains.
For years, fast-digesting proteins like whey have been promoted as superior because they spike amino acids and stimulate muscle protein synthesis acutely. This study shows that doesn’t matter for long-term adaptation in trained individuals.
Practical Takeaways
If you're a trained lifter, you don’t need to stress about choosing fast-digesting whey over slower casein-based proteins for post-workout recovery.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Higher leucine spikes did not lead to better muscle or strength gains.
For years, fast-digesting proteins like whey have been promoted as superior because they spike amino acids and stimulate muscle protein synthesis acutely. This study shows that doesn’t matter for long-term adaptation in trained individuals.
Practical Takeaways
If you're a trained lifter, you don’t need to stress about choosing fast-digesting whey over slower casein-based proteins for post-workout recovery.
Publication
Journal
International journal of sport nutrition and exercise metabolism
Year
2017
Authors
M. Fabre, C. Hausswirth, E. Tiollier, Odeline Molle, J. Louis, Alexandre Durguerian, N. Neveux, X. Bigard
Related Content
Claims (4)
If you eat the same amount of protein and lift weights the same way, it doesn’t matter whether your protein is fast- or slow-digesting—even if it’s from plants like soy—your muscle gains will be about the same.
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 and strength gains, even if your body processes the amino acids differently.
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 mostly slow-digesting protein.
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.