How much protein do I need after training for maximum muscle gain?

ON POINT

This is how much protein you need for
maximum increase in muscle protein synthesis rate

Author: Dr. Verena Fontana, R&D, NUTRIATHLETIC®

Physiologically optimal amount of protein per serving

How much protein do I need after training for maximum muscle gain? 1

Physiologically optimal time for protein intake

How much protein do I need after training for maximum muscle gain? 2

THE PRINCIPLE

  • The increase in muscle protein synthesis rate increases with increasing protein amount
  • In young people, 0.31 g of protein per kg of body mass per serving leads to a maximum increase in muscle protein synthesis rate
  • Larger amounts do not lead to a further increase in protein synthesis rate

ATTENTION

  • As the amount of protein increases, protein breakdown is also stimulated and the protein balance deteriorates increasingly from a protein amount of 0.31 g per kg body weight per serving.
  • It makes no sense to take too large amounts of protein per serving

WHAT DOES THAT MEAN TO YOU?

  • It’s simple. Multiply your body weight by 0.31. This will give you your optimal amount of protein (at 100 kg this is 100×0.31 = 31 g protein per serving).
  • Then divide this number by the protein content of your product to calculate how much product you need to reach the required protein amount.
  • You can find the protein content in the respective nutrition table (for a product with 80 g protein per 100 g, divide the 31 g calculated above by 0.8). This will give you the optimal dose of your product. In the example above, this is 31/0.8 = 38.75 g.

In older people, the optimal amount of protein to increase the rate of muscle protein synthesis is higher than in younger people. The same applies accordingly to the total amount of protein required daily. (Graphic: left, Moore 2019 / right, Devries et al 2015)

Optimal NA® products for covering the protein requirement are
in terms of basic supply:

Vegan ProteinWhey Protein ConcentrateWhey Protein Isolate and Whey Protein Native. For post-workout protein, GROW and Sports Water BUILD are the most suitable. For overnight regeneration we recommend NIGHT.

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