The optimal dosage of whey protein can vary based on individual factors and goals, such as muscle mass, activity level, and specific fitness objectives. Here are some general guidelines backed by research:

1. Post-Exercise Protein: Consuming 20–40 grams of whey protein post-exercise has been shown to maximize muscle protein synthesis (MPS). This range can depend on the individual's body size and muscle mass¹².

2. Daily Protein Intake: For building and maintaining muscle mass, the general recommendation for protein intake is around 1.4–2.0 grams of protein per kilogram of body weight per day for most exercising individuals³. For those looking to maximize retention of lean body mass during caloric deficits, higher intakes of 2.3–3.1 grams per kilogram may be beneficial³.

3. Protein Timing: Distributing protein intake throughout the day, every 3-4 hours, can be effective for promoting muscle protein synthesis. Additionally, 20–40 grams of protein before sleep can stimulate overnight MPS⁴.

4. Individual Factors: People with greater lean body mass or those under catabolic stress (e.g., due to chronic illness or injury) may require higher protein intake to support muscle maintenance and recovery⁵.

Overall, these guidelines aim at balancing protein distribution and optimizing muscle recovery and growth. Personalized needs might differ, and it is wise to consult with a healthcare provider or a nutritionist for tailored advice.

Footnotes

1. "The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein." ↩

2. Examine.com, second-look-at-protein-quantity-after-exercise ↩

3. International Society of Sports Nutrition Position Stand: protein and exercise - PubMed, PMID: 28642676 ↩ ↩²

4. Examine.com, whey-protein/ ↩

5. "Rational Use of Protein Supplements in the Elderly—Relevance of Gastrointestinal Mechanisms," PMC8068133 ↩