Macro partitioning
Post-exercise liquid protein supplementation (25g) enhances maximal strength gains in untrained young adults compared to resistance training alone, without significantly altering muscle mass or endurance adaptations.
If you are new to lifting, drinking 25g of protein immediately after your workout will help you get stronger faster than just training alone. While it might not make your muscles look bigger any faster than training by itself, you will likely lift heavier weights. Stick to a simple liquid protein drink post-workout for the best results.
The results showed a higher degree of change in chest circumference (mean difference = 6.10 cm vs 3.36 cm), maximal bench press strength (mean difference = 16.00 kg vs 8.93 kg, P = 0.007) and maximal squat strength (mean difference = 42.33 kg and 27.32 kg, P = 0.018) in the RTE + protein group compared to the RTE group... Both groups demonstrated increases in thigh circumference, muscle mass, and maximal bench press and deep squat repetitions, but no significant differences were observed between the two groups.
Why this rating
Randomized controlled trial with clear statistical significance for strength outcomes, though limited to untrained males.
Source
Effects of an 8-week liquid protein supplementation on resistance training adaptations in untrained healthy college students
Qisijing Liu et al. · PeerJ · 2026
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