TheCover164TopPostsIf you want to make serious muscle gains, download my free THT training package.



If you’re like I used to be, you probably add 1 scoop of whey (and 5g creatine) to water or milk or after training and knock it back.

But…you’d be making a mistake!

1 scoop weighs about 25-30g, which will deliver about 20g protein, depending on the brand. But is 20g enough to fuel the maximum amount of protein synthesis after training? Let’s have a look at some new findings…



Fresh research [1] has turned up the result that 40g protein will increase levels of protein synthesis more than just 20g.

Hate to say I told you so. I wrote a few years back that 40g protein was my standard advice to everyone for their post-workout shake. And that’s whey protein, guys. Not soy. A study I wrote about concluded that soy protein was no more effective than water when taken after training i.e. it did nothing for protein synthesis levels.


So what happened in this study? Weight-trained men were given either 20g or 40g whey protein after a full-body resistance workout.

Protein synthesis levels were elevated much more for the 40g group than the 20g group.

And this effect was the same irrespective of how much muscle (lean body mass) the subjects already had i.e. even those with higher levels of existing muscle mass experienced higher levels of protein synthesis than the smaller guys.

Researchers concluded…

Our data indicate that ingestion of 40g whey protein following whole-body resistance exercise stimulates a greater MPS response than 20g in young resistance-trained men. [MPS = muscle protein synthesis]

Hey, if you like this kinda research and want to get the real truth on what supplements work, which ones don’t, and which ones that are downright dangerous…grab my free MuscleHack Supplement Guide below.

You don’t have to go to your email to click a confirm link; the download will appear immediately after you enter your email. Enjoy! 🙂


Keep in mind that you’ll need about 50g actual whey powder to get 40g protein. So after you’ve stimulated growth with my free THT workouts, put ~50g whey into your shaker bottle. I see a lot of guys and girls make that mistake; no whey brand is 100% protein.

And please get your whey from a trusted company. MyProtein has been independently tested to actually contain the amount of protein (and sometimes even more) than it states on the label . Labdoor testing company even recommends them.

Supreme quality and surprisingly cheap. I’ve been using them for a decade now! If you’re in the USA, take a look here. UK and Europe here. Once you switch to MyProtein, you’ll probably never go back to another brand.


Now, could even more protein increase protein synthesis levels even higher? Without the research, it’s hard to tell. There obviously is a celing at some point.

I can say for sure that with solid food, even 70g per meal is not too much. In fact, I presented research in the article below that raised some eyebrows showing that 70g protein increased protein synthesis levels and positive nitrogen balance more than 40g.

Eat Less Often For Better Muscle Gains


And always remember that when using a diet for shredded abs, getting adequate protein for protein synthesis (and preventing protein breakdown) is even more critical – as I state in no.2 of my recent 5 Unbreakable Rules of Fat Loss article.

Click here to see why 40g protein is better than 20g after training for size gains Share on X


Questions? Need help? Ask below or on the forum 🙂

Mark McManus

Reference [1] “The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein.” Physiol Rep, 2016 Aug;4(15).

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.


I highly recommend MyProtein for all your supplement needs.




You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)