I’m excited to share with you the results of a recent study (1) published in the Journal of Nutrition.

The study aimed to investigate the effects of cheese ingestion on muscle protein synthesis rates – the process of stuffing amino acids into muscle to make it bigger and stronger. This study was done in healthy, young males. Say cheese! Hahah, I make bad joke. Too cheesy? Hahaha.

Ok, back to serious science.


24 healthy young men were randomly assigned to two groups

One group ate 30g of cheese protein after a single-legged resistance-type exercise session consisting of 12 sets of leg press and leg extension exercises

The other group ate 30g of milk, followed by the same exercise session.


Cheese ingestion significantly increased muscle protein synthesis rates both at rest and during recovery from exercise in healthy, young males.

Muscle protein synthesis rates were similar in both groups.


Cheese ingestion can be an effective dietary strategy to increase muscle protein synthesis rates and optimize muscle recovery after exercise in healthy, young males.

The study also highlights the importance of protein intake in promoting muscle protein synthesis and recovery after exercise.

This study only investigated the effects of cheese ingestion on muscle protein synthesis rates in healthy, young males, so we are not sure about the effects in other populations, such as older adults and women.

Keep in mind that the cheese did also come with (19g) fat, so if you’re working to reduce calories to get leaner, you’re getting more fat intake overall.

Much love and cheese,
Dr Mike


1) Hermans, Wesley J H et al. “Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.” The Journal of nutrition vol. 152,4 (2022): 1022-1030.

Rock on!

Dr. Mike T Nelson

Dr. Mike T Nelson

Dr. Mike T Nelson

PhD, MSME, CISSN, CSCS Carrick Institute Adjunct Professor Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.

  • PhD in Exercise Physiology
  • BA in Natural Science
  • MS in Biomechanics
  • Adjunct Professor in Human
  • Performance for Carrick Institute for Functional Neurology
  • Adjunct Professor and Member of American College of Sports Medicine
  • Instructor at Broadview University
  • Professional Nutritional
  • Member of the American Society for Nutrition
  • Professional Sports Nutrition
  • Member of the International Society for Sports Nutrition
  • Professional NSCA Member