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Protein SourceDaily Protein TargetPer-Meal or Per-Serving Protein TargetLeucine Content (Inferred)Recommended Calorie IntakeReported Physical OutcomesOptimal Ingestion TimingPopulation GroupSource
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Whey1.2 – 2.2 g/kg/d20 – 40 g (or 0.25 – 0.4 g/kg)10 – 13\% (~ 2.5 g per dose)Hyperenergetic for accretion; hypocaloric (restricting 30 – 40\% ) for fat loss; or 44 – 50 kcal/kgSignificantly greater muscle hypertrophy and lean mass gains compared to casein or soy; enhanced strength in bench press and squat.Immediately post-workout (within 1 hour) or pre-workout; rapid hyperaminoacidemia peaks at 100 min.Athletes, resistance-trained individuals, and beginners1-8
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Casein1.2 – 2.0 g/kg/d20 – 40 g (typically 30 – 40 g)8.5 – 9.3\% (~ 3 g per 40 g dose)Energy sufficient or 44 – 50 kcal/kgSustained amino acid release ( >300 min); effective for nocturnal muscle protein synthesis; augmented muscle fiber area and strength.Pre-sleep; or evenly distributed every 3 – 4 hoursAthletes, strength/power athletes, and young healthy adults1, 2, 4, 5, 7, 8
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Milk (Whole, Skimmed, or Fat-free)1.2 – 2.0 g/kg/d18 – 36 g (or 500 mL)9.3 – 11\% (~ 1.35 – 2.0 g per serving)750 kJ per beverageGreater muscle protein accretion and rapid lean mass accrual compared to soy; increased strength and decreased body fat.Immediately post-workoutAthletes, young untrained males, and college football players1, 3, 7, 8
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Soy (Isolate)1.2 – 2.2 g/kg/d18 – 40 g7 – 8\% (~ 1.6 – 3.2 g per serving)Energy balanced or 750 kJ per beverageComparable hypertrophy to whey when dose is sufficient; lower acute MPS than milk/whey; promotes LBM and strength gains.Distributed throughout the day or post-workoutPlant-based athletes, vegetarians, and novice weightlifters1-4, 7-10
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Mixed (High-quality protein)2.3 – 3.1 g/kg/d0.4 – 0.5 g/kg2.5 – 4.0 g per servingHypocaloric (Energy Deficit)Lean body mass preservation; fat loss; satiety.Every 3 – 4 hoursAthletes during cutting phase2
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Essential Amino Acids (EAAs)Not in source3 – 15 g700 – 3000 mg per serving (variable 30 – 50\% of blend)180 -cal snack (when combined with 30 g carbohydrate)Near doubling of net protein balance; acute stimulation of MPS; triggers anabolic switch through mTORC1 activation; accelerates recovery.Immediately before or after exerciseAthletes, beginners, and elderly1-3, 7, 11
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Red Meat (Beef)1.29 g/kg/d30 – 80 g8\% (~ 2.5 – 3.5 g per serving)Maintenance energy + inclusion of CHOSignificant increases in lean mass and strength ( 18\% ); stimulates synthesis in both young and elderly.Lunch and Dinner or post-workoutActive women ( 60+ years), young and elderly subjects1, 2, 12, 13
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Egg (Whole or White)1.23 – 1.83 g/kg/d20 – 40 g8.6\% (~ 0.5 – 1.7 g per dose)Not in sourceMaximizes post-exercise MPS; optimizes muscle and albumin protein synthesis at rest.Post-workoutEndurance/strength athletes and young men1, 14, 15
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High-quality Protein (Elderly Focus)1.0 – 1.59 g/kg/d25 – 40 g9 – 12\% ( 700 – 3000 mg)MaintenanceMitigation of sarcopenia; overcoming anabolic resistance; maintenance of lean body mass.Prioritized at breakfast and lunch; distributed every 3 – 4 hoursHealthy or frail elderly ( 65+ years)1, 2, 16
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Plant Protein Blend1.6 – 2.2 g/kg/d30 – 40 g2.4 – 4.1 g per servingNot in sourceEquivalent MPS to animal protein when leucine is matched or total dose is high.Post-workoutYoung and older adults following plant-based diets9, 10, 17
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Whole Food (Beef/Eggs)1.0 – 1.5 g/kg/d25 – 30 g2.5 – 2.8 g per mealMaintenance or slight deficitOptimal for lean body mass maintenance and sarcopenia prevention.Evenly distributed throughout the day (every 3 – 4 hours)Beginners and healthy older adults8, 11, 18-20
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Milk-protein supplement1.0 – 1.3 g/kg/d15 g (twice daily)Approx. 1.2 – 1.5 g per doseEnergy sufficientImproved physical performance score ( 12\% ), increased lean mass (~ 1.3 kg).After breakfast and lunchFrail elderly12
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Mixed Protein (RT Surpluses)Minimum 1.8 g/kg/d20 g minimum post-trainingVariable based on source5 – 15\% energy surplusIncreased bench 1 -RM; faster BM gain primarily increased fat mass.Within 2 hours post-trainingResistance-trained individuals21
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Wheat GlutenNot in source60 g6.8 g per 100 g proteinNot in sourceLower MPS than whey at low doses; effective at high doses.Post-exerciseElderly individuals2, 13
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