Post workout shake for muscle gain

You probably heard one of the basic tenants of getting bigger and stronger: Eat protein within an hour after exercise to fuel muscle growth.

It’s called protein timing, and the idea behind it is this: Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis.

In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.

But research doesn’t actually prove that it works—or doesn’t work, for that matter. “About half the long-term studies say protein timing has an effect and the other half doesn’t,” says Alan Aragon, M.S., Men’s Health nutrition advisor.

Post workout protein shake for muscle gain

The studies that do show a consistent benefit are all short-term, and many have limitations.

For example, Aragon cites one recent meta-analysis of 22 studies published in the American Journal of Clinical Nutrition. It found protein supplementation improved lean body mass and muscle strength.

Becaus

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