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
Meta-analysis · 8 studiesCited 100×
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