Research
Macro partitioning
Post-exercise protein intake (approx. 20g) maximizes muscle protein synthesis, but its impact on strength or hypertrophy is equivocal if total daily protein intake is adequate.
Eat about 20 grams of high-quality protein after your workout to maximize muscle building. However, don't stress if you can't do it immediately; your total daily protein intake is more important for long-term strength and muscle gains.
GoodQualifiesHIGH confidence
Dose–response studies suggest approximately 20 g of high-quality protein is sufficient to maximize MPS at rest, following resistance, and after high-intensity aerobic exercise... In resistance training, where postexercise intake of protein was balanced by protein intake later in the day, increased adaptation of muscle hypertrophy resulted in equivocal strength performance effects.
Why this rating
Supported by dose-response studies and meta-analyses.
Source
Role of nutrition in performance enhancement and postexercise recovery
Kathryn L. Beck et al. · Open Access Journal of Sports Medicine · 2015
narrative_reviewCited 216×
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