Research
Cellular
Athletes should consume protein in close temporal proximity to exercise to maximize muscle protein synthesis (MPS) and hypertrophy.
Athletes should prioritize protein intake immediately after workouts to enhance muscle recovery and growth.
StrongSupportsmedium confidence
Consumption of protein in close temporal proximity, with evidence currently favoring consumption of protein after exercise, leads to greater rates of MPS and greater hypertrophy.
Why this rating
The claim is supported by a synthesis of research findings presented in the abstract.
Source
PROTEIN CONSUMPTION AND RESISTANCE EXERCISE: MAXIMIZING ANABOLIC POTENTIAL
Stuart M. Phillips · 2013
reviewCited 7×
More from this paper
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
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 →