25 vs 100 Grams of Protein Post-Workout for Muscle Gains: New Study Breakdown

by Mike Mutzel


A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal.

Anything more than this won’t increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went.




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Studies Mentioned:

Trommelen, J. et al. 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, 101324 (2023).


Episode Time Stamps:


0:00 Higher protein after exercise increases muscle protein synthesis.

0:45 Essential amino acids do not become oxidized even after 100 grams of protein.

2:00 You do not have to spread out your protein consumption.

3:45 Anabolic resistance is a phenomenon of aging, requiring more protein.

6:00 The more protein you have, the more anabolism you have.

8:00 Exercise and protein both build muscle.

9:10 Animals consume large amounts of protein infrequently.

12:18 There is no scientific proof that excess amino acids are being oxidized.

13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours.

17:00 There was a transient rise in insulin in the 100-gram group.

18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue.

20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.

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