Research
Macro partitioning
Postexercise protein consumption promotes a pronounced rise in muscle protein synthesis (MPS) and suppresses muscle protein breakdown (MPB), leading to increased net protein balance and hypertrophy.
Consume protein after your resistance training session to maximize muscle growth. This stimulates muscle protein synthesis and reduces breakdown, creating a positive net balance. While the exact timing is less critical than total daily intake, postexercise consumption is a key strategy for hypertrophy.
StrongSupportsVERY_HIGH confidence
In summary, there is robust evidence to support the hypothesis that postexercise protein consumption promotes a pronounced rise in the rate of MPS while concomitantly suppressing rates of MPB, leading to increases in net muscle protein balance and protein accretion.
Why this rating
Described as 'robust evidence' from multiple studies.
Source
Nutritional modulation of training-induced skeletal muscle adaptations
John A. Hawley et al. · Journal of Applied Physiology · 2010
narrative_reviewCited 201×
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