Research
Hormonal
Consuming 20-25g of rapidly absorbed high-quality protein (e.g., whey) immediately after resistance exercise maximally stimulates muscle protein synthesis (MPS) in young healthy adults.
After your workout, eat 20-25 grams of whey protein (or equivalent high-quality source like milk). This is the sweet spot to maximize muscle building in young adults. Eating more than this won't build extra muscle, it will just be oxidized for energy.
GoodSupportsHIGH confidence
consumption of ~ 20–25 g (corresponding to ~ 8–10 g EAA) [5] of a rapidly absorbed protein [6,8,53] may serve to maximally stimulate MPS after resistance exercise in young healthy individuals. Ideal candidates to fulfill such criteria appear to be whey [6,8] or bovine milk [7].
Why this rating
Based on a comprehensive review of multiple human intervention studies and dose-response curves.
Source
Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism
Tyler A. Churchward‐Venne et al. · Nutrition & Metabolism · 2012
DOI 10.1186/1743-7075-9-40
narrative_reviewCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Elderly individuals require a higher dose of protein (40g) compared to young adults (20g) to maximally stimulate muscle protein synthesis after resistance exercise.Good
- Adding carbohydrates to a sufficient protein dose post-exercise does not further increase muscle protein synthesis in young men.Good
- Omega-3 fatty acid supplementation (4g/day) enhances the sensitivity of skeletal muscle to amino acids and insulin, increasing MPS and mTOR activation in young and elderly subjects.Moderate
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