Athletes who consume large doses of whey protein or a leucine-enriched drink directly after training increase their gains in muscle and strength, according to two independent studies published in the American Journal of Clinical Nutrition.
One study from McMaster University in Canada (1) found that recreational athletes who consume 25 grams of whey protein after exercise increased muscle protein synthesis more than when smaller doses are given over time. Another study, performed by U.S. Army researchers and colleagues from other universities (2), found that an essential amino acid drink supplement containing higher concentrations of leucine increases protein synthesis up to 33 percent more than one with lower amounts of leucine.