Research
Macro partitioning
Post-exercise carbohydrate co-ingestion provides no additional muscle protein synthesis (MPS) benefit over adequate protein intake alone following resistance exercise.
You do not need to consume carbohydrates with your post-workout protein to maximize muscle growth. Adequate protein (20-25g) is sufficient to stimulate muscle protein synthesis. Carbs are still recommended for replenishing glycogen stores, but they do not add to muscle building benefits beyond what protein provides.
GoodRefutesHIGH confidence
co-ingesting CHO with AA/protein following RE has no further stimulatory effects on MPS and does not suppress MPB so long as protein is adequate (~25 g)... there is no benefit of co-ingesting CHO on stimulating MPS.
Why this rating
Based on multiple studies (Koopman, Glynn, Staples) cited in the review.
Source
Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
Robert W. Morton et al. · Frontiers in Physiology · 2015
narrative_reviewCited 234×
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