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Recommendations regarding the optimal protein intake per serving for athletes to maximize muscle protein synthesis are mixed and are dependent upon age and recent resistance exercise stimuli, according to the ISSN report. General recommendations are 0.25 grams of a high-quality protein per kilogram of body weight or an absolute dose of 20 to 40 grams. Higher doses, approximately 40 grams, are likely needed to maximize muscle boosting in elderly people.
To recover after exercise, an athlete or avid exerciser should try to consume protein within an hour of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process. *
