For a long time, it was believed that you needed no more than ~20g of whey protein post-training. But why? And is this still the case?
Studies examining how much (and what type of) protein we should take post-training come from studies that measure how much ‘new’ protein we are able to make in our muscles after training (skeletal muscle synthesis) - this is the whole point of training. Earlier studies showed that there was no added benefit for muscle growth beyond 20g of protein - even if you doubled the intake to 40g (1). This did spawn one myth that should be put to bed.