What’s the difference between drinking 25 grams of whey protein in the form of a 500 mL shake after exercise and sipping about the same total amount in fifteen separate 33 mL shots spaced 15 minutes apart? A study published in the journal Medicine and Science in Sports and Exercise suggests that it’s just a matter of personal preference.
Researchers recruited 12 adult males who had experience lifting weights. Some were assigned to take a shot of whey protein every 15 minutes starting well before exercise began while the others drank the whole whey shake post-workout. Although there were differences in amino acid profiles and intracellular signaling, the enhanced muscle protein synthesis response remained about the same for both groups.
True Strength Moment: Shot or shake, whey protein provides the same level of recovery support after the breakdown of training. If you want to try this experiment on yourself, mix ON’s Whey Gold Standard in 3 to 4 ounces of water for a week’s worth of workouts. The next week, mix up a 6 to 8 ounce shake after each workout. We think you’ll appreciate the 22 grams of all whey protein either way.