Research
Macro partitioning
Immediate post-exercise protein intake (within 5 minutes) significantly enhances skeletal muscle hypertrophy and strength gains in elderly men compared to delayed intake (2 hours post-exercise) during resistance training.
If you are an older adult doing resistance training, consume a small protein-rich snack (approx. 10g protein) within 5 minutes of finishing your workout. Waiting 2 hours or more may prevent muscle growth, even if you eat enough protein overall during the day.
ModerateSupportsMEDIUM confidence
We conclude that early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle of elderly men in response to resistance training.
Why this rating
Small sample size (n=13), elderly population, single study design, though methodology is rigorous.
Source
Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
B. Esmarck et al. · The Journal of Physiology · 2001
rct · n=13Cited 539×
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