Macro partitioning
Post-exercise supplementation with 40g of whey protein significantly enhances lower-body strength adaptations (leg 1-RM) in untrained adults performing low-volume intra-session concurrent training, compared to an isocaloric placebo.
If you are new to exercise and doing a mix of cardio and weights, drinking 40g of whey protein right after your workout can help you build more leg strength than if you drank a calorie-matched sugar drink. This is particularly useful if you struggle to eat a full meal immediately after training.
The PRO group showed significantly improved 1-RM in all major muscle groups, while the PLA group only improved 1-RM in chest and upper back muscles. Improvements in 1-RM in leg muscles were significantly greater in the PRO group versus the PLA group.
Why this rating
Double-blind, placebo-controlled, randomized trial with a relatively small sample size (N=36 analyzed) but rigorous design.
Source
Protein Supplementation Increases Adaptations to Low-Volume, Intra-Session Concurrent Training in Untrained Healthy Adults: A Double-Blind, Placebo-Controlled, Randomized Trial
Dejan Reljic et al. · Nutrients · 2024
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