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Whey vs. Beef vs. Chicken Post-Workout

April 13, 2017

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20g vs. 40g Post-Exercise Whey Protein

December 27, 2016

40g of whey protein trumps 20g post-workout 💪
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Great study by the research group at Stirling University showing that 40g of whey protein stimulates a significantly greater muscle protein synthetic response after a whole body workout, compared to 20g 👈
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For a while the research seemed to show that 20g of whey protein optimised muscle protein synthesis post-workout. However, as seen here that doesn't seem to be the case in resistance trained males after a whole body workout 🏋
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What's interesting as well was fact that the increase in protein synthesis was seen irrespective of participants lean body mass, suggesting that the response may not be related to muscle mass 💪
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Good takeaways from this study:

 

- A little more protein in your post-workout shake may be beneficial to training adaptation
- If you train more than one muscle group, you may require more protein to optimise your muscle protein synthetic response
- Minimal effective dose is not the same as optimal adaptation
- 40g is not the be all end all, it's just better than 20g in this specific situation and further research inevitably needs to be completed before reaching a solid consensus on post-workout protein feeding 👍
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The full paper is open access and you can have a read of it here: http://onlinelibrary.wiley.com/doi/10.14814/phy2.12893/full 👈

 

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