Macro partitioning
Ingesting 40 g of whey protein following whole-body resistance exercise stimulates a greater myofibrillar protein synthesis (MPS) response than 20 g in young resistance-trained men.
If you perform a full-body resistance workout, consume 40g of high-quality protein (like whey) immediately after. This dose stimulates muscle protein synthesis significantly more than the commonly recommended 20g. While 20g is effective, 40g provides a greater anabolic response for whole-body training sessions.
Our data indicate that ingestion of 40 g whey protein following whole-body resistance exercise stimulates a greater MPS response than 20 g in young resistance-trained men.
Why this rating
Randomized, double-blind, crossover design with direct measurement of MPS via tracer infusion, though limited to young resistance-trained males.
Source
The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein
Lindsay S. Macnaughton et al. · Physiological Reports · 2016
DOI 10.14814/phy2.12893
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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →