🥛 💨 Supplement companies have always advertised that you need fast-acting protein sources to maximize recovery and muscle building after a workout (whey fi). To be fair, the available science showed that bioavailability of a protein source or, how much and how fast essential amino acids enter the blood stream/muscle, was the most important factor to support muscle protein synthesis. So there is some truth on their claims.
🧀 This study suggests that the food matrix (nutrient and non-nutrient components of foods and their molecular relationships) might also be important when you consider post-workout foods. When healthy men consumed 30g of milk protein or 30g of cheese protein, muscle protein synthesis at rest and after exercise was exactly the same for both protein sources. Despite the fact that cheese led to a much lower peak in essential amino acids in the blood.
❗️Important note though, fast acting protein sources are still the best option during a competition where multiple sessions are performed on one day. You need something that digests fast so you can start the next workout with an empty stomach. Eating large portions of cheese won’t help that cause 😊.
Read more? PMID: 35020907
MEME: 😄Check out the second slide to find data on why total protein intake per day is more important than supplementation after training.
👆🏼To learn more about the intricacies of protein intake and an hands-on explanation of the studies underlying the current recommendations of experts, have a look at our eBook (link in bio).
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