Hormonal
Consuming approximately 25g of high-quality, rapidly digested protein (specifically whey or milk) immediately after resistance exercise maximizes muscle protein synthesis and hypertrophy, whereas consuming energy alone (carbohydrate) is insufficient.
After your resistance training, consume about 25 grams of high-quality protein (like whey or milk) as soon as possible. This dose provides enough essential amino acids (8-10g) and leucine to trigger maximum muscle growth. You do not need to add carbohydrates to this protein dose for muscle synthesis purposes, as protein alone is sufficient.
Growing evidence supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertonomy. We can also state with good certainty that merely consuming energy, as carbohydrate for example, is also not sufficient to maximise muscle protein synthesis leading to anabolism and net new muscle protein accretion.
Why this rating
Based on a review of numerous training studies and acute MPS measurements, though the author acknowledges some equivocal results for pre-exercise feeding.
Source
The science of muscle hypertrophy: making dietary protein count
Stuart M. Phillips · Proceedings of The Nutrition Society · 2010
DOI 10.1017/s002966511000399x
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