Protein Requirements by Type of Workout

The conventional wisdom is that 20-25 g of Protein is optimal at a meal for Protein Muscle Synthesis has been challenged by a recent study. Turns out that most of the previous studies looked at exercise of isolated muscle groups rather than whole body resistance exercise.

The study (Physiol Rep. 2016 Aug; 4(15): e12893. The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Lindsay S. Macnaughton, Sophie L. Wardle, Oliver C. Witard, Chris McGlory, D. Lee Hamilton, Stewart Jeromson, Clare E. Lawrence, Gareth A. Wallis, and Kevin D. Tipton) took a look at how much Protein is optimal at a meal after larger muscle group exercise. The conclusion?

Our data indicate that ingestion of 40 g whey protein following whole‐body resistance exercise stimulates a greater MPS response than 20 g in young resistance‐trained men.

Since the subjects of this study were young trained men who were healthy this may even be more true with older, untrained and diabetic individuals. See  (British Journal of Sports Medicine. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Robert W Morton, Kevin T Murphy, Sean R McKellar, Brad J Schoenfeld, Menno Henselmans, Eric Helms, Alan A Aragon, Michaela C Devries, Laura Banfield, James W Krieger, Stuart M Phillips.)

Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.