"20g or 40g of Whey?" That's the Wrong Question, When 4-5x 20-25g from Different Sources Would be the Answer!
Image 1: There could be a reason that your favorite protein powder comes with a scoop and a suggested serving size of 25-30g protein (max.) If you could just pick one dietary supplement to take to desert island, what would it be? Creatine? Unquestionably a good choice. Yet even if the local fauna provided you with unlimited amounts of eggs, meats and fish, a whey protein powder, or I should say a leucine-rich complete protein source would probably be a better choice. Despite the fact that I am still skeptical as far as the real world significance of supplementally augmented post-exercise increases in fractional protein synthesis as the main, let alone exclusive determinant of skeletal muscle hypertrophy is concerned, it is undebatable that the delicate balance between protein breakdown and synthesis is at least the most obvious and, in the short term, probably in fact the most influential contributor to muscle growth. "Only 1.2 - 1.6 protein per kg/day!?" - Calm down! ...
