Eating a big protein meal (100g) after working out makes your body make more plasma proteins than a smaller meal (25g) - about 14-20% more over 4-12 hours.
Scientific Claim
The ingestion of 100 grams of protein after resistance exercise results in a greater increase in plasma protein synthesis rates compared to 25 grams of protein, with approximately 14-20% higher rates over 4-12 hours in healthy young men.
Source Excerpt
“Plasma protein synthesis rates showed similar dose-response patterns (100PRO > 25PRO > 0PRO) over both the initial 4-h period as well as the full 12-h postprandial period (Figure 6E). Plasma protein synthesis rates were approximately 14% and 20% higher following ingestion of 100 compared to 25 g protein over the initial 4-h and full 12-h periods, respectively.”
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 protein synthesis rates using isotope tracers and found dose-dependent increases with higher protein intake. The data shows specific percentage increases in plasma protein synthesis rates between the 25g and 100g protein conditions.