Research
Macro partitioning
Ingesting 20-25g of high-quality protein (e.g., whey) post-resistance exercise maximizes muscle protein synthesis (MPS) in healthy young adults, with no additional benefit from consuming 40g or more per meal.
Eat 20-25g of high-quality protein (like whey, eggs, or meat) within a couple of hours after your resistance training session. You do not need to force-feed yourself 40g or more per meal, as your muscle protein synthesis will not increase further, and the excess protein will simply be burned for energy or excreted.
GoodSupportsHIGH confidence
Moore et al. (2009) found that after a bout of unilateral lower-body RE the MPS response plateaued with ingestion of 20 g of protein such that there was no statistically significant benefit toward MPS with the ingestion of 40 g... It appears that 20 g of whey protein (or ~0.25 g protein/kg) is an ample amount of protein to ingest for healthy young men... regardless of training status.
Why this rating
Based on multiple controlled acute studies (Moore, Witard) cited in a comprehensive review.
Source
Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
Robert W. Morton et al. · Frontiers in Physiology · 2015
narrative_reviewCited 234×
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