WHEY PROTEIN - What is the IDEAL amount?

The January 2014 publication of the American Journal of Clinical Nutrition published a study comparing the effect of various doses of whey protein (0, 10, 20, and 40 g) in male athletes with an average age ranging from 20 to 22 years and a weight of approximately 80kg. Various parameters were evaluated in individuals undergoing resistance training.

The data suggest that a 20g dose of whey protein for these individuals is sufficient for maximum post-absorptive stimulation of myofibrillar synthesis.

Lower doses showed insufficient results, and doses above 20g stimulated urea production and amino acid oxidation.

For best results, fractionate 20g protein doses to achieve an optimal and constant plasma level. However, consult a professional to determine the most appropriate timing for your needs and goals.

Other factors, such as the insulinotropic effect and the amount of BCAA, glutamine, arginine, and methionine, should be analyzed in the product.

Therefore, for an individual who performs resistance training, is around 20 years old, and weighs approximately 80kg, ingesting more than 20g of whey protein does not offer an adequate cost-benefit from a metabolic perspective.

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