25g VS 100g of Protein After Exercise for Muscle Growth (new study!)

For years, it was believed that consuming more than 20-30 grams of protein post workout was useless and wasteful.

However, this landmark 2023 study challenges our long-held belief that protein beyond a certain threshold is wasted.

The study set out to investigate the relationship between protein intake and anabolic response following resistance exercise.

Contrary to the old paradigm, the study found that there are no diminishing returns in protein synthesis rates even with a whopping 100 grams of protein intake post-exercise.

The study revealed that “the anabolic response to protein ingestion appears to have no apparent upper limit in both magnitude and duration”.

The researchers demonstrated that protein ingestion leads to a dose-dependent increase in amino acid availability, leading to a simultaneous increase in muscle and whole-body protein synthesis rates.

In other words, the higher the protein intake, the greater the muscle protein synthetic response.

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References:
1. www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
2. www.ncbi.nlm.nih.gov/pmc/articles/PMC10772463/
3. doi.org/10.1123/ijsnem.2021-0139
4. www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660