Consuming 25 grams of whey protein immediately after strength training, followed by a high-protein meal four hours later, results in a significantly different muscle protein synthesis response compared to consuming nothing but water and coffee for three to four hours post-exercise before a high-protein meal.

“versus finish exercising and immediately consume 25 grams of whey protein in a shake with nothing else in it just whey protein in water you know you're getting 100 calories chug it down and then eat that you know protein Rich meal of 40 grams four hours later significant difference in muscle protein synthesis between these two over the course of days”