PMID: 29414855 : Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
In this research study. Scientist compared protein absorption at rest and post workout. The objective of this study was to see how much protein one could absorb at one time, Post & Pre workout.
Group 1 was given 10g of whey protein
Group 2 was given 20g of whey protein
Group 3 was given 40g of whey protein
Group 1- Absorbed 19% of the 10 grams of protein given to them at rest, & only 16% was absorbed post workout.
Group 2- Absorbed 52% of the protein total 20 grams given to them at rest. Post workout they absorbed 35% of the 20 grams given to them.
Group 3- Out of 40 grams G2 absorbed 51% at rest & 48% post workout.
What does all this mean?
Based on the Evidence Given, We see 2 things happening.
1- Taking 40g vs 20g of protein at rest has very little difference. In fact subjects absorbed 1% less protein taking 40g COMPARED to 20g.
Based off that we can guess the sweet spot to be between 20-30 grams of protein.
2- Post Workout subjects taking 20 grams of protein seemed to only absorb around 35% of that. Yet when doubling the protein intake to 40 grams. There was a 13% increase in protein absorption. From 35% to 48%.
Why is that?
When you ingest protein post workout, it stimulates something called "muscle protein synthesis". During this time your body is able to absorb more protein than at rest. This extra protein absorption allows your muscles to adapt & recover faster. Resulting in more overall muscle growth.
In conclusion, 20-30g seems to be the sweet spot for protein absorption at rest. While 30-40g post workout might get you the best results.
However with all that being said. This is a general estimation. Everyone is unique.
Some people are able to absorb more than other via genetics. At the end of the day, this study provides us with a good guide on where to start.