This is a question that has come up time and time again.
You know that it is important to get some protein in your body after a workout…
But how much you actually need is never really specified.
When you make yourself a post-workout protein shake, should you be using one scoop of protein or two?
Does it matter it even matter if you are getting an extra 20g or so of protein?
Yes, it matters a lot actually.
In a study published by Physiology Reports, an experiment was created to determine if there was an impact on muscle-protein synthesis when people consumed differing portion amounts of protein post-workout.
Basically the end result was to find out if consuming more protein post-workout made your muscles grow bigger and stronger, faster.
There were 4 groups in the study.
- 1 group with a low level of muscularity given 20 grams of whey protein post-workout
- 1 group with a low level of muscularity given 40 grams of whey protein post-workout
- 1 group with a high level of muscularity given 20 grams of whey protein post-workout
- 1 group with a high level of muscularity given 40 grams of whey protein post-workout.
The results of the experiment showed that the people who consumed 40g of whey protein post-workout had 20% higher rates of protein synthesis than people who only consumed 20g.
Proving that more protein post-workout is better for muscle growth.
While there is not necessarily any science backing this, over the years we have found that 50 grams of Whey protein post-workout is the sweet spot amount.
This is because 50 grams is a very generous portion size. (50 grams of protein being roughly 2 large scoops of whey protein powder.)
This portion size is definitely enough to stimulate a sufficient amount of muscle-protein synthesis to maximize recovery, but it isn’t such a large portion size where you will bog down your stomach and feel like sh*t from overeating.
Typically, for your body to function at 100% and to digest at a rate that is comfortable for you to still perform optimally in athletic activities, protein portion sizes of approximately 50 grams are ideal if you are looking to max out muscle-protein synthesis in that meal without feeling overly stuffed.