Research
Macro partitioning
Ingesting 30g of protein from whole food sources (e.g., beef, eggs, milk) post-exercise effectively stimulates muscle protein synthesis rates, providing a viable alternative to isolated protein supplements.
Eat 30g of protein from whole foods (like 4.5oz of chicken/beef, 3 cups of milk, or 5 eggs) after your workout. You don't need a shake; whole foods work just as well for building muscle and give you extra vitamins and fullness.
ModerateSupportsHIGH confidence
The ingestion of protein-dense whole foods to stimulate post-exercise muscle protein remodeling and repair may provide benefits apart from directly stimulating synthesis of muscle proteins... Collectively, the ingestion of protein-rich whole foods is capable of supporting post-exercise muscle protein remodeling by stimulating muscle protein synthesis rates
Why this rating
The paper is a review citing multiple studies; it is not a primary clinical trial itself.
Source
Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption
Stephan van Vliet et al. · Nutrients · 2018
DOI 10.3390/nu10020224
narrative_reviewCited 52×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Macro partitioning
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