Do you need protein straight after training?
What the studies we have published say — strongest evidence first. Every claim below links to the paper it came from.
In a 12-week randomised trial, 23 resistance-trained adults bulking on a 16:8 time-restricted eating schedule gained similar fat-free mass, muscle mass and 1RM strength to controls, but significantly less body weight and fat mass. The time-restricted group ate fewer calories, protein and carbohydrate than prescribed, so the smaller fat gain reflects intake falling short of the target surplus rather than meal timing itself.
preliminary · human dataSmall 12-week RCT in 23 healthy resistance-trained individuals, with body composition measured by single-frequency bioelectrical impedance; the eating-window group failed to hit the prescribed energy surplus, so the fat-mass difference is confounded by lower intake.
Young men taking protein with carbohydrate during their workouts gained no more muscle fibre size, lean mass or strength over 8 weeks than men taking carbohydrate alone with the same calories. The resistance training itself worked well in both groups, raising lean mass, strength, VO2max, fat oxidation and fibre cross-sectional area.
preliminary · human dataSmall exploratory RCT: just 17 physically active young men (8 vs 9) over 8 weeks, which the authors say cannot exclude modest effects; a null result from an underpowered trial, not proof of no benefit.
A network meta-analysis of 92 trials in adults aged 55-70 with overweight or obesity found that combining calorie restriction with resistance or mixed exercise and high protein intake was the most effective strategy for nearly all body-composition outcomes. Energy restriction alone was less effective and tended to decrease muscle mass.
well supported · human dataNetwork meta-analysis of RCTs: 92 studies included, 66 of them (4,957 participants) usable for pooling; interventions lasted only 8 weeks to 6 months, and network comparisons are partly indirect.
In an 8-week randomised trial, resistance-trained men taking 30 g/day whey protein plus 10 g/day collagen gained more muscle mass, lumbar spine bone density and strength than whey alone, collagen alone or placebo.
preliminary · human dataSmall double-blind RCT: 40 resistance-trained men across four groups, so about 10 per arm, over only 8 weeks; muscle mass came from bioelectrical impedance rather than a criterion method, and the reported gains, including the spine bone density change, are unusually large and unusually consistent for such a short trial, so independent replication matters.
Pooling seven randomised trials in adults aged 60 and over, adding protein or amino acids at breakfast did not improve lean mass, grip strength or lower-limb strength. The evidence was judged very uncertain, and in trials without exercise the extra morning protein was linked to slightly lower total daily energy intake.
preliminary · human dataSystematic review and meta-analysis of only 7 RCTs totalling 305 older adults; the authors rate certainty as very low, effect estimates all crossed zero, and they call for further high-quality trials.
Outside of exercise settings, tart cherry lowered the inflammation marker C-reactive protein by an average of 0.55 mg/L across ten randomised trials, but had no significant effect on IL-6 or TNF-α.
well supported · human dataMeta-analysis of 10 non-exercise RCTs; the CRP reduction was modest, IL-6 showed no significant change, and TNF-α was assessed in only three studies, also with no significant effect.
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This page collects what our published, cited studies say; it is information, not medical advice. Have a different question? Ask it here.