How Much Protein?

Small doses of essential amino acids are most effective in maximizing muscle protein synthesis after exercise. There is no evidence to suggest that consuming large amounts of amino acids(e.g. greater than 40 grams of protein) will provide a muscle –building boost. For example, 6 to 10 grams of essential amino acids (attainable by consuming 15 to 20 grams of high-quality protein) with some carbohydrate has been shown to optimize muscle protein synthesis.