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Protein (Whey & Casein) Dosage Guide

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

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

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

ConditionRecommended DoseEvidence
Muscle growth (resistance training)1.6-2.2 g/kg/day total protein; 20-40 g whey post-workoutStrong
Overnight recovery30-40 g micellar casein before bedStrong
Older adults (muscle preservation)1.2-1.6 g/kg/day; 40 g per meal for maximal MPSStrong

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.

Full Protein (Whey & Casein) Guide

References

  1. (). 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
  2. (). 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
  3. (). Protein ingestion before sleep improves postexercise overnight recovery. Medicine & Science in Sports & Exercise. DOI