General Dosage
20-40 g per serving; aim for 1.6-2.2 g protein per kg body weight daily from all sources combined
Maximum dose: No hard upper limit; 2.2 g/kg/day is the ceiling of benefit for lean mass accretion per the meta-analysis data
Protein (Whey & Casein) Dosage Guide
Evidence:Strong
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Dosage Recommendations
General recommendation: 20-40 g per serving; aim for 1.6-2.2 g protein per kg body weight daily from all sources combined
Timing: Whey: within 0-2 hours post-exercise (though the "anabolic window" is wider than previously thought). Casein: before bed or between meals
Dosage by Condition
Muscle growth (resistance training)
1.6-2.2 g/kg/day total protein; 20-40 g whey post-workoutStrong
Overnight recovery
30-40 g micellar casein before bedStrong
Older adults (muscle preservation)
1.2-1.6 g/kg/day; 40 g per meal for maximal MPSStrong
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle growth (resistance training) | 1.6-2.2 g/kg/day total protein; 20-40 g whey post-workout | Strong |
| Overnight recovery | 30-40 g micellar casein before bed | Strong |
| Older adults (muscle preservation) | 1.2-1.6 g/kg/day; 40 g per meal for maximal MPS | Strong |
Upper limit: No hard upper limit; 2.2 g/kg/day is the ceiling of benefit for lean mass accretion per the meta-analysis data
Timing & Absorption
Whey: within 0-2 hours post-exercise (though the "anabolic window" is wider than previously thought). Casein: before bed or between meals
Can be taken with or without food.
References
- Meta-analysisMorton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. DOI PubMed
- RCTTang JE, Moore DR, Kujbida GW, et al. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise. Journal of Applied Physiology. DOI PubMed
- RCTRes PT, Groen B, Pennings B, et al. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine & Science in Sports & Exercise. DOI PubMed