Research
Macro partitioning
Ingesting a second dose of amino acids or carbohydrates 1 hour after the first dose does not diminish the metabolic response (muscle protein synthesis) to the second dose.
You can safely consume another serving of protein or a meal within an hour of your post-workout shake without worrying that it will be 'wasted' or less effective. Your muscles will continue to respond to the nutrients.
GoodSupportsHIGH confidence
prior intake of amino acids and carbohydrate does not diminish the metabolic response to a second comparable dose ingested 1 h later.
Why this rating
Same high-quality methodology as N1.
Source
Independent and Combined Effects of Amino Acids and Glucose after Resistance Exercise
Sharon L. Miller et al. · Medicine & Science in Sports & Exercise · 2003
DOI 10.1249/01.mss.0000053910.63105.45
crossover · n=10Cited 284×
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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →