Macro partitioning
Ingesting 30 g of whey protein after resistance exercise maximizes myofibrillar protein synthesis in trained women, while 60 g provides no additional benefit.
If you are a trained woman doing resistance exercise, aim for 30g of high-quality protein (like whey) after your workout. Taking 60g won't help your muscles grow any faster than 30g, and 15g isn't enough to trigger the growth response. Stick to 30g to maximize efficiency.
There was no difference between the 30 g and 60 g responses... suggesting that maximal increases in post-exercise MyoFSR was achieved with 30 g whey PRO in trained women performing whole-body resistance exercise.
Why this rating
Randomized controlled trial with objective muscle biopsy measurements (MyoFSR) in a well-defined population.
Source
Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women
Joanne Mallinson et al. · Scandinavian Journal of Medicine and Science in Sports · 2023
DOI 10.1111/sms.14506
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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