Muscle growth

MPS +40-100%

Lean mass +4kg

Leucine/EAA boost MPS +22%

Lean mass/strength gains

Anabolic signaling +mTOR

Muscle preservation +gains

Muscle synthesis +70%

Lean mass +1.2%

Growth efficiency up

MPS + leucine

Muscle size/gain +

Anabolism +N balance

Anti-catabolic, ~+10% glutamine

Lean mass +0.8–12.7%

Muscle loss −2.0 kg

Strength + lean mass

~+2–6 kg

Muscle protein synthesis +

Growth + weight gain

Amino acids + methionine

Casein boosts MPS

Whey stronger short-term

Amino acids +N balance

Protein accretion +lean mass

Protein sparing, less infection

Nitrogen balance +positive

Albumin/muscle synthesis +37%

Arginine: collagen/IGF-1 +52%

Nitrogen balance improved

Muscle genes up

MPS no change

Protein anabolism +20%

Less catabolism; faster healing

Better strength/power

MPS/anabolism +3.5x

Lean mass/growth +1.0%

Muscle size/strength +4–6%

Muscle protein synthesis +47%

AAs↑; MPS same

Strength/mass same

Fat-free mass +1.7%

Muscle oxidation markers ↓

Nitrogen balance +127g

Muscle protein synthesis +20%

Protein breakdown reduced

Muscle thickness +19%

Fatigue torque preserved

Strength mostly unchanged

Endurance +33.4m

+12% strength

Inflammation ↓

MPS ↑ proline

Collagen synthesis ↑ proline

Strength gains +30%

Lean mass +5-6%