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20 Grams! At least according to this study. Discovered this on bodybuilding.com.

It has been clearly established that ingesting protein after a workout augments muscle protein synthesis. While there have been a number of studies comparing different types of protein on this response, no studies have focused on the amount of protein that would elicit optimal increases in protein synthesis. Prominent protein researchers addressed this void in the literature by conducting a dose response study in healthy active men. The protocol involved subjects performing a resistance exercise session on five separate occasions. After exercise, they randomly consumed a drink containing different doses of protein: 0, 5, 10, 20, or 40 grams. The source of protein was egg. Compared to consuming no protein, muscle protein synthesis was increased by 37% after the 5 g dose and 56% after the 10 g dose of protein. The 20 g dose condition increased protein synthesis even further by 97%. When 40 g of egg protein was ingested, there was no further increase in protein synthesis. These results indicate a dose response relationship between the amount of protein ingested and stimulation of protein synthesis after resistance exercise up to 20 grams of dietary protein. At the higher dose, there was a marked increase in protein oxidation suggesting that the extra protein was being used as fuel. This is a landmark study that shows 20 grams of high quality protein providing about 9 grams of essential amino acids is the ideal amount of protein to consume after resistance exercise to maximize protein synthesis.

Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2008 Dec 3. [Epub ahead of print]

Always wondered if I was getting max impact out of 40-50 grams of protein postworkout... Perhaps not. As devotees of the MANS/AD diet plan, we are likely able to assimilate more protein than the study average, but not significantly more.

I'm going to adjust my post-workout whey dosage to 30 grams, just to strike a balance. I will still ingest another blended protein shake about an hour after this.

Thoughts?

The test should be done with 0 5 10 20 40 grams in a single person to see how different doses affect the same person and then even more people.The study didn't mention how age,genetics(hormonal response) and other factors affect protein synthesis.Additionally a study on only 5 people is not statistically valid.They did not mention anything on the resistance training and the training protocol(if there was progressive overload and the frequency of it,the load %,if it was a single set or multiple set protocol,rep ranges etc...).All these factors affect protein synthesis ability. And last, do all people need 20g of protein after workout? Does a 130lbs guy need the same amount of protein post-workout like a 250lbs guy?How weight(lean weight) affect the amount of protein that increases protein synthesis?Do we need more protein after a quad workout than a biceps workout or the same? And last why 20grams and not 22,567 or something else,why exaclty 20grams?

Do not trust studies on bb.com that's all I want to say. Most of the huge guys I know in my gym take 2-3 scoops post workout(40-60grams of protein).I don't see a problem with their protein synthesis....

This study is not from bb.com, it was just posted there. It is from the American Journal of Clinical Nutrition, a peer-reviewed research journal. Yeah it's a small sample size but it's still quite thought provoking.

The reason it's not 22 or 567 is because the amounts tested were 0, 5, 10, 20, and 40 and the optimal increase was found at 20 grams. If they did another study and found that 22 grams increased synthesis by 99%, it wouldn't really be a significant increase. But theh diff. between 10 and 20 grams is astonishing.

I agree, clearly huge guys at the gym taking 50 grams arent having a problem with protein synthesis, but that doesn't mean that they aren't taking an excessive amount of protein and some of it is not being used for protein synthesis. As in this study- excess protein was oxidized rather than utilized for muscle growth. Naturally for a MANS adherent, we are using protein for fuel... but i'd rather that fuel came from whole (read: cheaper) protein sources instead of expensive whey powder.

What the study raises is the question: Can you take less protein and still acheive optimal results? (i.e. can you cut the cost of supplementation in half, which would be significant!) This study seem to suggest that is a strong possiblity. More study is needed, but it's a significant finding.

I see the point of cutting supplements in half and avoid excessive consumptions of protein.I think the example with how much protein huge guys consume is not that good,but there are other questions that still this study does not answer.And the title says the optimal amount of protein post workout not just a relative better between specific doses. Maybe around 20g is a relative great choice for most cases but that does not mean that is the optimal for all of them.The scientific range of findings nad examine of this study is very limited.