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What is the best post workout whey dose? The answer might surprise you.
The optimum dose of whey that bodybuilders and other strength athletes can use after training is 20 grams, sports scientists at the University of Stirling in Scotland have reported in the American Journal of Clinical Nutrition.
The researchers first got their 48 subjects to train their legs, doing 8 sets of 10 reps on the leg press, with 80 percent of the weight with which the subjects could just manage 1 rep. Ten minutes later the subjects were given 0, 10, 20 or 40 g whey.
Oxidation of amino acids increased dramatically when anything above 20 grams of whey was ingested. The Brits deduce from this that the body starts to burn amino acids at doses of whey above 20 g.
They saw the same effect in the concentration of urea in the body. Urea is protein that has been broken down and that the body has no more use for, except for excreting it in the urine. The concentration of urea in the blood increased sharply in the subjects that were given 40 g whey.
"It remains unknown whether the optimal dose of protein for the maximal stimulation of muscle protein synthesis differs between the 120-kg athlete and 80-kg male exerciser compared with the 60-kg female exerciser", the researchers write. "Future studies should be designed to fully elucidate how muscle mass or the amount of muscle mass exercised influences the response of MPS to different doses of protein."
Source: Am J Clin Nutr. 2014 Jan;99(1):86-95.
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The optimum dose of whey that bodybuilders and other strength athletes can use after training is 20 grams, sports scientists at the University of Stirling in Scotland have reported in the American Journal of Clinical Nutrition.
The researchers first got their 48 subjects to train their legs, doing 8 sets of 10 reps on the leg press, with 80 percent of the weight with which the subjects could just manage 1 rep. Ten minutes later the subjects were given 0, 10, 20 or 40 g whey.
Oxidation of amino acids increased dramatically when anything above 20 grams of whey was ingested. The Brits deduce from this that the body starts to burn amino acids at doses of whey above 20 g.
They saw the same effect in the concentration of urea in the body. Urea is protein that has been broken down and that the body has no more use for, except for excreting it in the urine. The concentration of urea in the blood increased sharply in the subjects that were given 40 g whey.
"It remains unknown whether the optimal dose of protein for the maximal stimulation of muscle protein synthesis differs between the 120-kg athlete and 80-kg male exerciser compared with the 60-kg female exerciser", the researchers write. "Future studies should be designed to fully elucidate how muscle mass or the amount of muscle mass exercised influences the response of MPS to different doses of protein."
Source: Am J Clin Nutr. 2014 Jan;99(1):86-95.
Optimum Nutrition 100% Whey Gold Standard 5 Pounds Amazon
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