Is 20g of protein really necessary after a workout—especially for women? In this video, I break down new research that looks at whether smaller doses of protein or amino acids can still stimulate muscle protein synthesis effectively in young, active females.
We explore a recent study that compared 1.5g of essential amino acids (EAA), 15g of whey, and 20g of whey post-workout. The results might surprise you. Whether you’re a fitness enthusiast, an athlete, or someone just trying to make informed nutrition choices, this video will give you science-backed insights into how much protein you really need after training.
📌 Spoiler: more isn’t always better—especially for women with lower muscle mass. Watch until the end to hear my practical recommendations based on this study and how it could shape your post-workout nutrition strategy.
LINK TO STUDY
https://doi.org/10.1152/ajpendo.00365.2024
✅ Key Takeaways:
• Muscle protein synthesis plateaus after ~20g of high-quality protein
• Female protein needs may be lower due to lower muscle mass
• Leucine content (not just total protein) plays a key role
• Smaller doses of protein or EAAs may still be effective post-exercise
Total daily protein intake still matters most!
⏱ Timestamps:
00:00 – Why protein matters for muscle protein synthesis
00:30 – Research shows a 20g plateau in post-workout protein benefits
01:01 – Why women may not need the same post-workout protein dose as men
01:32 – Leucine’s key role in triggering muscle protein synthesis
01:57 – Study design: 3 post-workout drink comparisons
03:01 – Post-workout testing and resistance exercise protocol
03:30 – Study results: no significant difference between doses
04:56 – Practical takeaways for post-workout nutrition in women
05:29 – Limitations: age range and broader implications
06:02 – Final thoughts: daily protein intake is still the priority
#PostWorkoutProtein #MuscleProteinSynthesis #WomensFitness #ProteinTiming #Leucine #FitnessTips #WheyProtein #FemaleAthlete #NutritionScience #ResistanceTraining
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