Research
Macro partitioning
Ingesting 15g or 30g of whey protein after resistance exercise during an energy deficit increases myofibrillar protein synthesis above energy-balance resting levels in a dose-dependent manner.
After your resistance workout while dieting, consume 15-30g of high-quality protein (like whey). This will push your muscle protein synthesis rates higher than they would be at rest, helping you preserve or build muscle despite being in a caloric deficit.
GoodSupportsHIGH confidence
Ingestion of 15 and 30 g of protein after REX in ED increased MPS ~16 and ~34% above resting EB (P < 0.02).
Why this rating
Same study design as N1; robust tracer data.
Source
Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit
José L. Areta et al. · American Journal of Physiology-Endocrinology and Metabolism · 2014
DOI 10.1152/ajpendo.00590.2013
rct · n=15Cited 221×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Macro partitioning
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