Skip to content
My WebMD Sign In, Sign Up

Fitness & Exercise

Font Size

Whey Protein May Beat Casein After Workouts

Amino Acid Leucine Also Boosts Muscle Recovery After Exercise, Researchers Find

Protein After Aerobic Exercise

In the second study, Pasiakos and his team also looked at seven men and one woman. All were active duty military. The average age was 24.

On two occasions, they rode an exercise bike for an hour at moderate intensity.

During both workouts, they drank a high-protein beverage with 10 grams of protein. The concentration of the amino acid leucine in the drink was different for the two sessions. "One drink had about 19% leucine, the other 35%."

The muscle response to the higher concentration was 33% better, he says.

Protein After Exercise: Advice for Exercisers

The findings should be repeated in other research, says Felicia Stoler, RD, a nutritionist and exercise physiologist. She reviewed the study findings for WebMD but was not involved in either study.

The findings, she says, are not a reason to overdo protein after exercise. "Some protein for repair is good but not excess. I always have to caution about protein. People think they need way more than they do."

According to a position paper issued in 2009 by the American College of Sports Medicine and the American Dietetic Association, daily protein for endurance and strength-trained athletes ranges from 0.5 to 0.8 grams per pound of body weight. A 120-pound person would need about 60 grams or more. A 150-pound person would need 75 grams or more.

A serving of whey protein powder has about 23 grams of protein.

1|2

Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

Wet feet on shower floor tile
Slideshow
Flat Abs
Slideshow
 
Build a Better Butt Slideshow
Slideshow
woman using ice pack
Quiz
 

man exercising
Article
7 most effective exercises
Interactive
 
Man looking at watch before workout
Slideshow
Overweight man sitting on park bench
Video
 

pilates instructor
Slideshow
jogger running among flowering plants
Video
 
woman walking
Article
Taylor Lautner
Article