Research
Cellular
Protein supplementation after exercise improves fat-free mass by 0.54 kg and skeletal muscle mass by 0.34 kg compared to placebo.
Practitioners should recommend protein supplementation after exercise to enhance muscle mass.
StrongSupportsmedium confidence
Compared with placebo, protein supplementation after exercise (mean difference [MD]: 0.54 kg [95% confidence intervals 0.10, 0.99] for fat-free mass, MD: 0.34 kg [95% confidence intervals 0.10, 0.58] for skeletal muscle mass)
Why this rating
Based on a network meta-analysis of randomized controlled trials.
Source
Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis
Huanhuan Zhou et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2023
DOI 10.1123/ijsnem.2023-0118
Meta-analysisCited 17×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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