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Is 100g the New Post-Workout Protein Standard?

For decades, the "gold standard" for post-workout protein has been 20 to 25 grams. We’ve been told that anything more is simply a waste. But a groundbreaking new study has suggested there might be no upper limit to how much muscle you can build in one sitting. In this episode of Evidently Exercise, we dive into the data behind the headlines. We analyze the sophisticated lab methods—including "ultra-high-resolution" isotope tracking—that allowed researchers to track 100g of protein for 12 full hours. Is it time to quintuple your post-workout shake, or is there a catch in the data that everyone else is missing? What We Cover: The "GPS" of Muscle Building: How researchers use Fractional Synthesis Rate (FSR) and labeled amino acids to see exactly where your protein goes. The 20g Ceiling: Why early research on egg and whey protein pointed toward a strict limit. The 100g "Isotope Cow" Study: A look at the most sophisticated protein metabolism study ever conducted and why its results are so controversial. The Missing Evidence: Why jumping from 25g straight to 100g creates a "data gap" that changes how we interpret the results. Context Matters: How full-body workouts vs. split routines and fast vs. slow proteins (Whey vs. Casein) influence your specific needs. The Verdict While the science is evolving, we don't follow the loudest opinion or the flashiest headline. We look at the "apples-to-oranges" differences in study design to find the truth. Whether you are a student of exercise physiology or a lifter looking for the most efficient way to gain muscle, this breakdown will help you find your "Perfect Dose." Content Time Markers: 00:00 Introduction 00:54 Six step study design 02:22 20g of whole egg protein (Moore, 2009) 03:34 20g of whey protein (Witard, 2014) 04:41 40g of whey protein (Macnaughton, 2016) 05:40 100g of milk protein (Trommelen, 2023) 08:22 Critical analysis of the existing data 11:42 What's the answer? 12:50 References Key References Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., . . . Tipton, K. D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep, 4(15). doi:10.14814/phy2.12893 Mallinson, J. E., Wardle, S. L., O'Leary, T. J., Greeves, J. P., Cegielski, J., Bass, J., . . . Greenhaff, P. L. (2023). Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women. Scandinavian Journal of Medicine and Science in Sports, 33(12), 2470-2481. doi:10.1111/sms.14506 Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., . . . Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), 161-168. doi:10.3945/ajcn.2008.26401 Trommelen, J., van Lieshout, G. A. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S. J., Hendriks, F. K., . . . van Loon, L. J. C. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med, 4(12), 101324. doi:10.1016/j.xcrm.2023.101324 Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), 86-95. doi:10.3945/ajcn.112.055517 Professor Emeritus | Ph.D. in exercise physiology | Fellow of the American College of Sports Medicine (FACSM) 25+ years of research and teaching experience in exercise physiology & sports nutrition. No hype. No trends. Just the evidence. Disclaimer: The information provided on this channel is for educational and entertainment purposes only and is not intended to diagnose or treat any medical condition. While the content is based on empirical evidence, it is the viewer’s responsibility to verify all information presented. Please consult with your healthcare professional for guidance before beginning an exercise program or altering your diet. No copyright is claimed in Evidently Exercise videos and to the extent that material may appear to be infringed, I assert that such alleged infringement is permissible under fair use principles in U.S. copyright laws. If you believe material has been used in an unauthorized manner, please contact me.