High Intensity Health with Mike Mutzel, MS
25 vs 100 Grams of Protein Post-Workout for Muscle Gains: New Study Breakdown
Podcast summary created with Snipd AI
Quick takeaways
- Consuming more than 40 grams of protein after exercise can effectively stimulate muscle protein synthesis, challenging the notion that a maximum of 25 grams is absorbed and utilized.
- Having bolus doses of protein in one or two large meals can still lead to increased muscle protein synthesis, providing reassurance for individuals following feeding window compression or intermittent fasting.
Deep dives
Higher Protein Intake After Exercise Increases Muscle Protein Synthesis
A recent study challenges the old belief that consuming more than 40 grams of protein after exercise is futile. The study found that essential amino acids like phenylalanine, methionine, leucine, isoleucine, and valine do not become oxidized even after consuming 100 grams of protein. The study involved young subjects who underwent a resistance training session and were randomized into three groups: no protein in the post-exercise window, 25 grams of protein, or 100 grams of protein. The researchers observed that even with 100 grams of protein, amino acids did not become oxidized within a 12-hour window after exercise. The findings suggest that athletes, individuals trying to build muscle, those following feeding window compression or intermittent fasting, and older adults may benefit from higher protein intake in the post-exercise window.
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