In a separate TR thread discussing protein, @carytb posted a great video of Dr. Donald Layman, discussing optimal protein intake.
According to his study, optimal protein synthesis occurs when 30grams of protein and 3 grams of leucine are present per meal. He also states, If your ingesting 20grams or less per meal you are only taking in calories with no added benefits.
I found the discussion quite informative and for my part, I’m enjoying much better recovery between hard workouts following the 30grams of protein and 3 grams of leucine per meal.
