Why drinking a protein shake after lifting makes your muscles grow more
Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle protein synthesis was still rising at the 2-hour mark in the EAA+CHO group, while the control group had already plateaued.
Most fitness advice assumes the anabolic window closes within 60 minutes — but this study shows the body keeps building muscle for at least two hours if fueled properly.
Practical Takeaways
Drink a shake with 2–3g of leucine (found in 20–25g whey protein) plus 30–40g carbs one hour after lifting to maximize muscle growth.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle protein synthesis was still rising at the 2-hour mark in the EAA+CHO group, while the control group had already plateaued.
Most fitness advice assumes the anabolic window closes within 60 minutes — but this study shows the body keeps building muscle for at least two hours if fueled properly.
Practical Takeaways
Drink a shake with 2–3g of leucine (found in 20–25g whey protein) plus 30–40g carbs one hour after lifting to maximize muscle growth.
Publication
Journal
American journal of physiology. Endocrinology and metabolism
Year
2008
Authors
H. Dreyer, M. Drummond, B. Pennings, S. Fujita, E. Glynn, D. Chinkes, Shaheen Dhanani, E. Volpi, B. Rasmussen
Related Content
Claims (6)
Taking leucine, a building block found in protein, tells your muscles to start making more protein, helping them grow and repair.
After working out, drinking a special protein and sugar shake helps your muscles start building more efficiently by turning on key signals inside your muscle cells, better than just working out alone.
If young men who don't usually work out drink a special protein-and-sugar shake about an hour after lifting weights, their muscles build protein much faster—nearly triple the rate—compared to just working out without the shake.
When you lift weights and then eat a protein-rich meal with some carbs, your muscles build more protein than if you just did the exercise or just ate the meal alone — it’s like the two work better together.
After a workout, drinking a protein and carb shake keeps a key muscle-building signal active for longer than just working out alone—this might help muscles grow better.