This statement sounds very correct, but after investigation, it is found that there are not many studies supporting this statement. I have made the following arrangements:
Ⅰ. Supplement protein's literature after supporting the movement.
In 2007, McMaster University took three supplements: soy protein, low-fat milk and carbohydrate. After 12 weeks of observation, it is found that:
Soybean protein: the muscle mass increased by 4.4%, and the body fat rate decreased by 1.5%.
Low-fat milk: Muscle mass increased by 6.2% and body fat rate decreased by 5.5%.
Carbohydrate: Muscle mass increased by 3.7, and body fat rate decreased by 3.4%.
The results show that milk has the greatest exercise effect. Unfortunately, it is impossible to determine whether these products are effective without a control group [1].
Next, in 2006, a relatively large-scale experiment was conducted, and two groups in the factory were fed at the following different times:
① Take 40g protein powder, 43g sugar and 7g sarcosine per body weight 1kg before and after weight training.
② After breakfast and dinner, take in 40g protein powder, 43g sugar and 7g sarcosine per 1kg body weight.
In other words, eating the same thing controls the intake time. /kloc-after 0/0 weeks, it was found that:
The first group (the group that took nutrition before and after fitness): the muscle mass increased by 2.8kg.
The second group (the group that ate nutrition after meals): increased muscle mass 1.5kg.
This means that it is really possible to gain muscle before and after fitness. However, it should be noted that this research is an experiment funded by protein powder manufacturers [2]
Ⅱ. Literature holds that protein's supplement is almost the same at any time.
In 2009, subjects were asked to drink 15g protein powder after each weight training at the University of Westphalia. After 2 1 week observation, it is found that:
The group who drank protein powder immediately after fitness: the muscle increased by 2.3kg.
Drinking protein powder at the favorite time: the muscle mass increased by 2. 1kg.
It can be seen that the difference between the two groups is only 0.2kg, which is not very big [3]
In 2009, there was a similar experiment. This time, the subjects took 35g protein powder after exercise and found that:
The group that drank protein powder immediately after exercise: the muscle mass increased 1. 1kg.
The group that drank protein powder 5 hours after exercise: the muscle mass increased by 0.6kg.
Although statistically intentional, the effect is not so great [4]
After reading so much, we can know that according to different experimental designs (observation time, protein species, sarcosine, etc. ), muscle growth will also change. But what is more certain is that the common sense that "you should drink protein powder immediately after fitness" has not been blown so correctly.
Therefore, the conclusion now is that what matters is how much protein you eat, not when you drink protein powder. You can drink it whenever you like ~
[ 1]Joseph W . Hartman、Jason E Tang、Sarah B Wilkinson、Mark A Tarnopolsky、Randa L Lawrence、Amy V Fullerton、Stuart M Phillips, "It is easier for young men and novice weightlifters to increase their lean body mass by drinking skimmed liquid milk after resistance exercise than by drinking soybeans or carbohydrates", American Journal of Clinical Nutrition, vol. 86, No.2, August 2007, pp. 373-38 1, /86.2.373.
[2] cribb, P. J .Hayes, A. (2006). Effects of supplementary time and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Physical Education and Sports, 38( 1 1),1918–1925. https://doi . org/ 10. 1249/0 1 . MSS . 0000233790.08788 . 3e
[3] Hulmi, Zhu Ha & Tannastate, J? rgen & ampSel？ Nne, Harry & Kainulainen, Haiji & Kovanen, Vuoko & Mero, Antioch. (2009). Resistant exercise with whey protein affects male mTOR signaling pathway and myostatin. Journal of Applied Physiology (Bethesda, Maryland: 1985). 106. 1720-9. 10. 1 152/japplphysiol . 00087.2009。
[4] Burke, A., Timpman, S., Medici Jia Ning, L., V? Hi, m. o？ Pique, V. (2009). During the resistance training, the time-sharing intake pattern of casein-based protein supplements stimulated fat-free weight gain in untrained young men. Nutrition Research (new york, NY), 29(6), 405–413. https://doi . org/ 10. 10 16/j . nutres . 2009 . 03 . 008