Macro partitioning
Post-exercise supplementation with 40g of whey protein provides no additional benefit to cardiorespiratory fitness or cardiometabolic health adaptations compared to an isocaloric placebo when combined with low-volume high-intensity interval training (LOW-HIIT) in sedentary, healthy adults.
If you are sedentary and start doing low-volume high-intensity interval training (HIIT), you do not need to rush to consume 40g of protein immediately after your workout to get the best heart and metabolic health benefits. Consuming an equivalent amount of calories from carbohydrates (like maltodextrin or even just eating a normal meal) provides the same improvements in fitness and blood pressure. Focus on consistency with the training rather than expensive post-workout supplements.
Post-session protein supplementation does not seem to provide any additional benefit to LOW-HIIT in improving cardiometabolic health in sedentary healthy individuals.
Why this rating
Double-blind, randomized, placebo-controlled trial with a reasonable sample size (N=39 final analysis) and high compliance, though limited to sedentary healthy adults.
Source
Protein Supplementation Does Not Maximize Adaptations to Low-Volume High-Intensity Interval Training in Sedentary, Healthy Adults: A Placebo-Controlled Double-Blind Randomized Study
Dejan Reljic et al. · Nutrients · 2022
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