What is the recommended protein intake for athletes and the post-exercise window to maximize muscle protein synthesis?

• A. Approximately 0.8–1.0 g/kg/day total protein; no post-exercise protein required.
• B. Approximately 1.2–1.6 g/kg/day total protein; 10–20 g post-exercise.
• C. Approximately 1.6–2.2 g/kg/day total protein; about 20–40 g protein within 0–2 hours post-exercise.
• D. Approximately 2.5–3.0 g/kg/day total protein; 60–80 g post-exercise.

Answer: (C)

Maximizing muscle protein synthesis hinges on both how much protein you eat each day and how you time it around workouts. For athletes in regular training, aiming for about 1.6–2.2 g of protein per kilogram of body weight per day provides enough amino acids to support muscle repair, growth, and adaptation without excess. After training, consuming roughly 20–40 g of high-quality protein within the first 0–2 hours optimizes the muscle’s anabolic response, because this window coincides with heightened muscle sensitivity to amino acids and the leucine trigger that drives protein synthesis. Too little post-exercise protein limits the anabolic boost, while amounts well beyond the 40 g per meal don’t substantially increase MPS for most people.