Research
Macro partitioning
Whey protein supplementation accelerates the recovery of muscle contractile function (strength/torque) following resistance training, with small-to-medium effects observed between 24 and 96 hours post-exercise.
Take 25g of whey protein after your resistance training session to help your muscles regain strength faster over the next 24-96 hours. Note that this helps your strength return, but it may not stop you from feeling sore or lower inflammation markers.
GoodSupportsMEDIUM confidence
small to moderate effects were observed over time at <24 h (ES = 0.6 [0.1, 1.0], z = 2.00, p = 0.046); 24 h (ES = 0.4 [0.1, 0.8], z = 1.83, p = 0.067); 48 h (ES = 0.4 [−0.1, 0.9], z = 1.35, p = 0.176); 72 h (ES = 0.7 [0.2, 1.3], z = 1.35, p = 0.025) and 96 h (ES = 0.4 [−0.1, 0.9], z = 1.36, p = 0.174).
Why this rating
Systematic review and meta-analysis of 13 RCTs, though heterogeneity was noted.
Source
The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis
Robert W. Davies et al. · Nutrients · 2018
DOI 10.3390/nu10020221
Meta-analysis · 8 studiesCited 100×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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