One of the most frequently asked questions among weight lifters is what type of protein to use and when. Whey is a popular choice because of its rapid digestion rate and high concentration of Branched Chain Amino Acids (BCAAs), particularly Leucine which can amount to as much as 10.6% of the shake’s composition, according to a study posted on today’sPerformance Blog. The information came from research published in the journal Nutrition & Metabolism which goes on to recommend ideal post-workout dosages for a variety of active adults.

For young healthy men weighing around 190 pounds, the optimal amount of whey protein is 20 to 25 grams in a shake consumed within half an hour of completing a workout. That shake will contain 2.5 to 3 grams of the BCAA Leucine, which is a key regulator of protein synthesis. Someone weighing 250+ pounds, might need more just as someone weighing 110 pounds could probably get by with less.

True Strength Moment: For those who pursue a fit healthy lifestyle well into old age, the research notes that increasing the amount of post-workout whey protein to 40 grams can increase rates of protein synthesis beyond what’s realized with 20 grams of whey. Younger adults weighing less than 200 pounds typically can’t elevate protein synthesis beyond what can be supported by 25 grams of whey.