Research
Macro partitioning
Post-resistance exercise ingestion of high-quality milk proteins (whey/casein) promotes greater muscle protein synthesis and lean mass accretion compared to soy protein or carbohydrate alone, primarily due to faster digestion rates and higher leucine content.
After resistance training, choose whey or casein (milk proteins) over soy or carbohydrates. Milk proteins digest faster and contain more leucine, triggering muscle growth more effectively than soy, even if the total protein amount is the same.
GoodSupportsHIGH confidence
When seeking to maximize protein, it appears milk proteins and their isolated forms, whey and casein, offer an anabolic advantage over soy proteins in promoting muscle hypertrophy (Fig. 2).
Why this rating
The paper is a review citing multiple controlled trials (e.g., Hartman et al., Tang et al.) showing consistent superiority of milk proteins over soy.
Source
Maximizing muscle protein anabolism: the role of protein quality
Jason E. Tang et al. · Current Opinion in Clinical Nutrition & Metabolic Care · 2008
narrative_reviewCited 180×
Read the paper 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 →