One study from Baylor University proved that consuming whey protein one hour before and one
hour after the workout leads to the greatest mass and strength gains, while another group of researchers in Minnesota found that whey protein intake is associated to a significant loss of body fat.
Not exact matches
One study demonstrated this when they found that exercise involving 100 % intensity intervals
led to elevated fat burning for a full 24 -
hours after a
workout [2].
The bottom line is that 9
hours after your
workout you will have build the same amount of muscle whether you ate a lot of protein, a little bit of protein, or even if you ate nothing at all -
Leading to the conclusion that the muscle building effects
after 9
hours were attributable to the
workout alone, and NOT how much protein you eat.
This
leads us to focusing on the actual
workout, not something that will «hopefully» happen 24 - 48
hours after the
workout.
I've found that working out actually decreases ketones in the immediate
hour or two
after the
workout... but will
lead to increased ketones the following morning.