van Loon explains that rapidly digested and absorbed protein sources rich in the amino acid leucine, such as whey protein, are most anabolic following exercise.
A normal, healthy diet requires about 10-15% of the total energy requirement come from protein.
Ingesting about 20-25 grams of protein is sufficient to allow a maximal post-exercise muscle response.
Larger athletes may need to eat more protein after exercise because they require larger doses of protein to stimulate new protein synthesis.
Phillips recommends 20-25 grams of protein to stimulate the rate of new muscle synthesis; however, the specific amount of protein within this range depends on the size of the athlete.
Phillips explains why there is not a significant difference between protein isolates, concentrates and hydrosylates with respect to post-exercise recovery.
Phillips explains the types of protein athletes should choose post-workout.
Athletes looking to lose weight should balance energy intake and output, and eating before sleep is a personal preference. However, there could be an advantage to eating protein before sleep to promote protein synthesis.
The biggest misconception about protein consumption is the notion that "more is better." The right timing helps the body use more of the ingested protein for muscle adaptations.
To gain muscle mass, athletes should eat ~30% of their total calories from protein. It is also important the athlete is in positive energy balance and consumes additional calories from fat and carbohydrate.
Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.
Due to the type of training stress and high energy expenditure, endurance athletes do not need to reduce protein intake to avoid gains in muscle mass. Dietary protein may help promote adaptations to endurance training.