The Study
It has long been theorized that consuming protein just after a resistance training session will maximize gains in muscular strength and growth. The thought here is that there is an anabolic “window of opportunity” for protein uptake and muscle synthesis that can be taken advantage of with supplementation. What does the research say?
A review published in the Journal of the International Society of Sports Nutrition examined this question. After summarizing the 6 most influential studies on this subject, the researchers concluded that there was no definitive evidence that supplementing protein after a workout improves results.
Journal of the International Society of Sports Nutrition 2013; 10:5
Take Home Message
As long as you are getting adequate protein at all 3 meals, there is no reason to load up on protein after a workout.
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