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
Men who lift weights drank different kinds of protein shakes after workouts for 9 weeks. Some had fast-digesting protein, some had a mix, and some had mostly slow-digesting protein.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 538 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Men who lift weights drank different kinds of protein shakes after workouts for 9 weeks. Some had fast-digesting protein, some had a mix, and some had mostly slow-digesting protein.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 538 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Fabre M, Hausswirth C, Tiollier E, Molle O, Louis J, Durguerian A, Neveux N, Bigard X
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.