Mixed
Consuming a twice-daily protein-polyphenol beverage (post-exercise and pre-bed) during the early phase of resistance training (first 10 sessions) increases daily myofibrillar protein synthesis rates and accelerates early muscle functional gains compared to a placebo.
If you are just starting resistance training, adding a protein-polyphenol supplement twice a day (after workouts and before bed) can help your muscles repair and function better in the first few weeks. This involves a specific blend of whey/pea/casein protein with pomegranate extract post-workout, and casein with tart cherry extract before bed. This strategy speeds up early strength gains and protein synthesis, though it may not change long-term muscle size compared to standard protein.
This study hypothesized that consuming a twice-daily protein-polyphenol beverage (PPB)... would accelerate early (10 sessions) improvements in muscle function... PPB increased 48 h MyoPS rates after the first RET session... In addition, PPB increased isokinetic muscle function over 10 leg (%U)... versus isocaloric placebo (PLA)... interaction P < 0.05).
Why this rating
Randomized controlled trial with double-blinding and objective measures (deuterated water, MRI), though sample size is moderate (n=29).
Source
Daily protein-polyphenol ingestion increases daily myofibrillar protein synthesis rates and promotes early muscle functional gains during resistance training
George F. Pavis et al. · American Journal of Physiology-Endocrinology and Metabolism · 2022
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