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80% Greater Protein Synthesis 3-5h After Workout: 20g+ PWO Protein Threshold Holds. Spiking Lower Amounts With Leucine or EAAs Will Still Yield Sub-Optimal Results

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Image 1: Milk (proteins) are not just leucine or EAA - try doing that with half the amount of free-form aminos in water - the results will certainly be "suboptimal", I can vouch for that  ;-) It has been a while since the last study from Stuart Phillips group at the McMaster University has made it to the SuppVersity news. Their latest publication does yet have the potential to pour oil on troubled waters, because the results appear to confirm that even when every other supplement appears to be failing you, you can always rely on your postworkout whey protein (Churchward-Venne. 2012). And while the study confirms that with some free form amino acid witchcraft, you can actually illicit identical post-exercise increases in protein synthesis, the previously determined threshold dosage of 20g of high quality protein is still the gold standard, for everyone whose interest is to actually build muscle which is, as you as a seasoned SuppVersity veteran know, not happening on...
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"20g or 40g of Whey?" That's the Wrong Question, When 4-5x 20-25g from Different Sources Would be the Answer!

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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! ...
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Differences in Growth Hormone, Insulin and IGF-1 Response in Trained and Untrained Resistance Trainees - Further Evidence That GH Builds Neither Muscle Nor Strength

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Image 1: Rookie (top) or veteran (bottom, Jack Lalanne), their hormonal response to push-ups is different, but does not explain the different outcomes of strength training. If you are a regular, here at the SuppVersity, you will have hear me lament the fact that in many of the mainstream studies on the effects of exercise on body composition, endocrine parameters and so on, the study participants are either sickly, obese or both... admittedly, whenever measures of muscle hypertrophy are involved, the subjects are usually healthy rookies, which is by  no means better, as you all know from your first weeks in the gym that, despite doing everything wrong, your strength and size gains were tremendous. Now, the obvious question is, are the endocrine adaptations / responses distinct, as well? According to the results of a recent study by Rasani Ranjbar et al. they are ( Hasani-Ranjbar. 2011 ) - surprisingly, though, on paper, the endocrine milieu of the veterans appears more conduciv...
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