Find out how much you need here.
When you’re training at an elite level, you need protein. The best source is real food, but it can be difficult to keep up with your body’s needs. That’s why we looked at the high-quality protein found in milk.
Choose the option that best fits your current training regimen.
2-3 Workouts / week at a low intensity
4-5 Workouts / week at a medium intensity
5+ Workouts a week at a high intensity
Check all that apply.
My primary goal is to gain muscle
My primary goal is to lose fat while maintaining muscle
I am over 50 years of age
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Here is the recommended amount of protein (listed in grams) you should be consuming per day. Meeting this amount of protein per day can be accomplished through a combination of meals and Ascent Protein. At minimum, we recommended taking 1 scoop of Ascent Protein immediately after your workout for 25 grams of fast-digesting protein.
Timing and spacing of protein servings matter as your body cannot “store” protein for future use (*6).
Here’s a good framework for how to think about achieving your target number each day:
Sources for all data
(1) Morton, Robert W., Chris McGlory, and Stuart M. Phillips - "Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy" Copyright © 2015 Morton, McGlory and Phillips. Front Physiol 2015; 6: 245. Published online 2015 Sep 3. doi: 10.3389/fphys.2015.00245
(2) Phillips, Stuart M. - "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass" Nutrition & Metabolism 2016 13:64 DOI: 10.1186/s12986-016-0124-8
(3) Thomas M. Doering, Peter R. Reaburn, Stuart M. Phillips, et. Al. - "Postexercise Dietary Protein Strategies to Maximize Skeletal Muscle Repair and Remodeling in Masters Endurance Athletes: A Review" and "What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?" International Journal of Sport Nutrition and Exercise Metabolism, Volume 26 Issue 2, April 2016
(4) Phillips, S. M. (2014a). - "A brief review of higher dietary protein diets in weight loss: a focus on athletes" Sport. Med. 2014
(5) Murphy CH, Hector AJ, Stuart M Phillips, - "Considerations for protein intake in managing weight loss in athletes" Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11.
(6) Phillips, Stuart M. - "A brief review of critical processes in exercise-induced muscular hypertrophy" Sports Med. 2014; 44(Suppl 1): 71–77. Published online 2014 May 3. doi: 10.1007/s40279-014-0152-3