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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 πŸ’ͺ
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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 πŸ‘ˆ
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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 πŸ‹
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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 πŸ’ͺ
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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 πŸ‘
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The full paper is open access and you can have a read of it here: πŸ‘ˆ


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