I get this question all the time, “How much protein should I take after practice?”
Most likely around 20 grams.
Canadian researchers at McMaster University did a study using young men who trained with resistance.
They used an egg protein supplement with doses of 0, 5, 10, 20, and 40 grams. The anabolic response maxed out at 20 grams. So in other words, the 40 gram dose was no more effective than the 20 gram dose.
Even as low as 20 grams, the young men started burning amino acids as an energy source. What this means is that 20 grams appears to be enough for a post workout source.
We recommend the highest quality whey protein (Whey Isolate from XCAP) to our athletes at 20 grams. This protein is the healthiest for you and has the highest levels of amino acids and branched-chain amino acids.
We haven’t seen studies yet for other proteins, older males, females or endurance trained athletes so we are sticking with recommending 20 grams as our guideline.
Here is our recipe for a recovery drink or a meal replacement that is used by many, many pro-athletes: