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it appears that protein synthesis rapidly increases for up to two hours after amino acid administration

The intervention of dietary protein or amino acid supplementation in conjunction with resistance training has proven to effectively increase protein synthesis rates

291% increase in protein synthesis following the exercise bout, while protein degradation remained unchanged from baseline quantities

it has been established that post-exercise EAA supplementation stimulates protein synthesis, in conjunction with a positive protein balance, comparable to that of intravenous infusion of amino acids

Casein and whey protein ingestion yielded similar values of net positive protein balance, and thus an overall increase in protein synthesis

A later analysis revealed that soy protein increased protein synthesis in rats similar to that of whey after a treadmill exercise protocol

A human trial, however, concluded that milk proteins (caseins and whey) in comparison to soy promoted greater muscle protein accretion when they were ingested after regular resistance training

Whey hydrolysate ingested after a resistance exercise bout acutely stimulated mixed muscle protein synthesis 31% greater than soy

adequate amount of protein (20 g) is ingested (Tipton et al., 2009) immediately before or after a resistance exercise bout

The rapid phase lasts approximately 30-60 minutes and does not require the presence of insulin

slow phase, which can last up to several hours if carbohydrate availability is high and insulin levels remain elevated