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
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