Research
Mixed
Post-exercise protein ingestion is required to shift net protein balance to positive and support muscle hypertrophy, with a window of opportunity extending up to 24 hours after resistance exercise.
To build muscle, you must eat protein after your workout. Waiting too long or skipping it means your body breaks down muscle as fast as it builds it. Aim to consume protein within a few hours of finishing your resistance training.
GoodSupportsHIGH confidence
Feeding and exercise must be utilized concurrently to manifest a positive NPB, which will ultimately summate into skeletal muscle hypertrophy when performed habitually.
Why this rating
Based on a review of multiple human studies showing consistent MPS stimulation.
Source
Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences
Nicholas A. Burd et al. · Journal of Applied Physiology · 2008
narrative_reviewCited 390×
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