Research
Macro partitioning
Carbohydrate co-ingestion with protein does not enhance muscle protein synthesis or muscle hypertrophy beyond protein ingestion alone, although it may aid in glycogen restoration.
You do not need to eat carbohydrates with your post-workout protein to build muscle. Protein alone is sufficient for muscle growth. Only add carbohydrates if you need to restore energy levels (glycogen) for your next training session.
GoodRefutesHIGH confidence
Thus, carbohydrate coingestion with protein does not enhance the anabolic effect of protein and does not contribute to a greater hypertrophic potential following resistance exercise.
Why this rating
Based on meta-analysis and specific trials (Staples et al.) showing no added anabolic benefit.
Source
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Tanner Stokes et al. · Nutrients · 2018
narrative_reviewCited 254×
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