Eating a big protein meal (100g) after working out keeps your blood amino acid levels high for the whole 12 hours, while a smaller meal (25g) only keeps them high for the first 5 hours.
Scientific Claim
The ingestion of protein after resistance exercise results in a greater increase in plasma amino acid concentrations with higher protein doses, with elevated concentrations maintained throughout the entire 12-hour postprandial period after 100g protein ingestion in healthy young men.
Source Excerpt
“Plasma amino acid concentrations were higher during the first 5 h following ingestion of 25 g protein when compared to the control condition (placebo). Ingestion of 100 g protein resulted in a greater rise in circulating plasma amino acid concentrations, which remained higher throughout the entire 12-h postprandial period.”
Evidence from Studies
Supporting Studies
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
The study measured plasma amino acid concentrations and found that 100g protein resulted in higher concentrations maintained throughout the entire 12-hour period, while 25g protein only elevated concentrations for the first 5 hours.