A new study has added to the growing body of evidence showing that protein and carbohydrate after exercise is a potent and highly effective way to stimulate new muscle growth.
Test subjects took part in 60 minutes of exercise. Immediately afterwards, they were given a drink containing just carbohydrates, or a blend of 10 grams of protein, 8 grams of carbohydrate, and 3 grams of fat.
When subjects were given only carbohydrate, results showed a LOSS of muscle protein. In contrast, the supplement containing protein AND carbohydrate increased the speed at which new muscle protein was created by 600%!
In short, a blend of protein and carbohydrate (e.g. Progain) taken immediately after exercise is one of the most effective ways to build new muscle.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ.(2002). Postexercise protein intake enhances whole-body and leg protein accretion in humans. Medicine and Science in Sports and Exercise, 34,828-37.