Research
Macro partitioning
Post-exercise protein intake of 20–25 g of high-quality protein maximally stimulates muscle protein synthesis in resistance-trained individuals.
After your resistance training session, consume 20–25 grams of high-quality protein (like whey, eggs, or meat). This amount is enough to maximally stimulate muscle growth, and eating more than this does not provide additional muscle-building benefits.
GoodSupportsHIGH confidence
These data (Moore et al., 2009a) suggest that an optimum quantity of protein to consume to maximally stimulate MPS after resistance exercise appears to be around 20–25 g of high-quality protein.
Why this rating
Based on specific dose-response studies cited (Moore et al., 2009a).
Source
Dietary protein for athletes: From requirements to optimum adaptation
Stuart M. Phillips et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 500×
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