The recommended amount of protein per serving or meal is typically 20 to 30 grams to maximize muscle protein synthesis. This figure is based on several studies showing that this amount is sufficient for most people to support muscle growth and recovery.
Important aspects:
- Individual factors: Age, body weight, muscle mass, and training intensity influence the optimal amount of protein. Older people or individuals with high muscle mass may require more protein.
- Distribution throughout the day: It is recommended to distribute protein intake over several meals (3-5) instead of consuming large quantities at once. This ensures a consistent supply to the body.
- Maximum intake: While a limit of 30g is often mentioned, newer studies show that the body can also process larger amounts. However, excess protein is not directly used for muscle building, but is metabolized in other ways.
In summary, a serving with 20-30 g of protein is a good guideline, taking into account individual needs and the total daily requirement.
Our SportFuel RECOVERY , with 28g of protein per serving and an optimal amino acid profile, is particularly well suited for regeneration.
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