Nutrition
A · High confidenceWhen and which protein to take alongside strength training
Subject: Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis
What this means
Protein after training gave the largest gain in muscle mass, protein at night the largest gain in strength. Milk proteins, red meat and mixed protein helped both. Walking and sit-to-stand tests showed no difference.
Zhou HH, Liao Y, Zhou X, Peng Z, Xu S, Shi S, Liu L, Hao L, Yang W · 2024 · International Journal of Sport Nutrition and Exercise Metabolism
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Protein type (whey, casein, soy) and timing (pre vs post vs spread throughout the day) had minimal impact on outcomes when total daily protein was adequate — counter-evidence to the 'anabolic window' myth.
Who this applies to
Adults doing resistance training who received a protein supplement or a placebo.
Size of the research
116 randomised trials with a total of 4,711 participants.
What to keep in mind
The certainty of the evidence was moderate. Few trials compared timings or protein types head to head, so the ranking comes from indirect comparisons.
Practical conclusion for REZA
Reason to reassure clients: total daily protein intake is what matters, not precise timing or the 'right' protein powder.
View method and source
Methodology
Meta-analysis
Population
116 RCTs, 4,711 adults undergoing resistance training
Intervention
11 timing strategies and 14 types of protein supplementation combined with RT
Outcome measures
Muscle mass, muscle strength, physical performance
Limitations
Network assumptions; heterogeneity; varying control conditions; some comparisons limited.
Original source
DOI: 10.1123/ijsnem.2023-0118 · PMID: 38039960
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.