The authors pooled randomized controlled trials testing whether taking protein close to a resistance training session improves strength and muscle size. The analysis covered 478 people for strength and 525 people for muscle size. A simple pooled analysis showed a small to moderate effect on muscle size, but that effect disappeared once total daily protein intake and other factors were taken into account.
"Protein timing" is the idea that eating protein in a narrow window immediately before or after training makes a real difference to the muscle and strength you gain. The individual training studies had come out mixed, and most had small samples, so a null result could simply have meant a study was too small to detect anything. The authors pooled those studies to increase statistical power and control for what differed between them, above all total daily protein intake.
The authors searched PubMed and Google Scholar in English up to March 2013 for randomized controlled or randomized crossover trials. To qualify, at least one treatment group had to consume a minimum of 6 g of essential amino acids within one hour before or after resistance exercise, and at least one control group had to consume no protein within 2 hours either side. Training had to run at least 6 weeks and measure dynamic strength or hypertrophy directly. Studies were scored on the PEDro scale, with only scores of 5 or above accepted. Of 34 potentially relevant studies, 23 had enough data for analysis, with an average PEDro score of 8.7. The analysis used multi-level meta-regression adjusting for total protein intake, training status, age, sex, protein matching and duration.
The strength analysis covered 478 subjects and 96 effect sizes across 20 studies. The hypertrophy analysis covered 525 subjects and 132 effect sizes across 23 studies.
Before adjusting for anything, protein timing showed no significant effect on strength (difference 0.38 plus or minus 0.36; 95% CI minus 0.34 to 1.10; p = 0.30) and a small effect on hypertrophy (0.24 plus or minus 0.10; 95% CI 0.04 to 0.44; p = 0.02).
Once covariates were controlled for, that hypertrophy effect disappeared. In the full model there was no significant difference between treatment and control for strength (0.28 plus or minus 0.40; CI minus 0.52 to 1.07; p = 0.49) or hypertrophy (0.16 plus or minus 0.11; CI minus 0.07 to 0.38; p = 0.18). What did predict muscle gain was total protein intake, the strongest predictor of effect size magnitude (estimate 0.41 plus or minus 0.14; CI 0.14 to 0.69; p = 0.004).
The authors state these results refute the commonly held belief that timing protein around a session is critical, and that any apparent benefit came from eating more protein, not from eating it sooner.
The study was supported by a grant from Dymatize Nutrition, a supplement company, though the authors declare no competing interests. Most subjects were inexperienced with resistance training; only 4 studies used trained subjects, leaving low power for that comparison. Most importantly, only 3 studies matched total protein intake between groups, which is the design needed to isolate timing. The authors note causality cannot be drawn from their analysis, and acknowledge the possibility that timing did produce an effect and the higher intake was coincidental.
This is a null result on protein timing and should be read as one. Once total daily protein intake is accounted for, consuming protein within an hour of training showed no measurable advantage for strength or muscle size. What tracked with muscle gain was how much protein people ate across the day. It does not close the question: with only 3 protein-matched studies available, the authors say firm conclusions are difficult and call for trials that control intake. It says nothing about older people, clinical populations, or endurance training.
That depends on the specific medication and formula. A few, like blood thinners with CurQLife or blood pressure medication with MaxiNOs, are worth a direct conversation with your doctor first. Check each formula's own FAQ section for specifics, or ask your health coach.
No, and we'd rather be upfront about it. Bacopa, the plant in BacoZest, has published human studies, though they used other bacopa extracts. OptiNOs and MaxiNOs each have human studies sponsored by their maker, Laila Nutraceuticals, which haven't been published in a journal. CurQLife's research is still early, from lab and animal studies, and we label it that way.
It depends on what you're building your routine around. BacoZest is built around bacopa, which is studied for memory.* OptiNOs supports strength and muscular endurance alongside resistance training.* MaxiNOs was studied for healthy blood vessel function.* CurQLife's research is still at the lab stage. Your health coach can help you pick a starting point.
All four are built around plant extracts. OptiNOs was reported as well tolerated in its human study, and published bacopa studies reported no serious side effects. CurQLife's safety data so far comes from lab and animal testing. Check with your doctor first if you're pregnant, nursing, on medication, or managing a health condition.
Because the patented ingredients behind our four formulas went through dedicated research, and research costs real money. A generic curcumin or bacopa supplement hasn't been tested in the form you get from us. You're paying for an ingredient with research behind it, not just a label.
Generic ingredients often haven't been studied in the specific form you're buying. Our four core formulas use patented ingredients, and we show you the research behind each one, including where it's still early.
It depends on the formula. In its study, MaxiNOs blood vessel response was higher than placebo 2 to 3 hours after the first dose.* OptiNOs and bacopa were studied over 6 and 12 weeks of daily use, so give them time. CurQLife is meant to be taken daily.
Yes. BacoZest, OptiNOs, MaxiNOs, and CurQLife are built for different goals, and none of them contain stimulants. They haven't been studied together, so ask your health coach how to fit them into your routine.
