Mixed
Ingesting approximately 0.31 g/kg of high-quality, rapidly digested protein (e.g., whey) post-exercise maximizes myofibrillar muscle protein synthesis in young adults without inducing excessive amino acid oxidation.
If you are a young adult with average body composition, aim to consume about 0.31 grams of high-quality protein (like whey) per kilogram of your body weight in your post-workout meal. For example, if you weigh 70 kg, consume roughly 22 grams of protein. This amount maximizes muscle building signals without wasting protein through oxidation. You do not need to consume massive amounts (like 40g+) to get extra benefits for muscle synthesis.
Re-analysis of published literature in young adults suggests a relative single meal intake of ∼0.31 g/kg of rapidly digested, high quality protein (i.e., whey) should be considered as a nutritional guideline for individuals of average body composition aiming to maximize post-exercise myofibrillar protein synthesis while minimizing irreversible amino acid oxidative catabolism that occurs with excessive intakes of this macronutrient.
Why this rating
Based on a re-analysis of multiple dose-response studies using stable isotope tracers in young adults.
Source
Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes
Daniel R. Moore · Frontiers in Nutrition · 2019
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