Yesterday, I replaced the stock thermal paste with Arctic Cooling MX-4 in a 13" 2011 MBP (i7). Here are the results and some photos.
(Running on battery, no external monitor plugged in.)
Before:
Idle: 48°C, stable, 2000 RPM
Maximum load temperature: 93°C, stable, 6200 RPM
YouTube, 1080p in full screen (Buck Bunny excerpt): 81°C, stable, 2000 RPM
I expected a lot worse. It was silent no matter what I threw at it, except for the CPU-burn program (4 threads incrementing counters and displaying an increment rate on a regular basis). Even then, compared to the 15", there's only one fan so generally quieter, and not as whiny, a whole lot more bearable.
It turned out, the thermal paste application wasn't so bad. A lot better than
on the 15". Seeing that, I knew there wasn't a lot of room for improvement.
After:
(This is not an ideal comparison since I took the opportunity of having the case opened to replace the HDD with an SSD that had Mac OS X and a bunch of programs running in the background. So "After" temperatures are going to be higher.)
Idle : 50°C, stable, 2000 RPM
Maximum load temperature: 91°C, stable, 6200 RPM
YouTube, 1080p in full screen (Buck Bunny excerpt): 76°C, stable, 2000 RPM
Conclusion:
Just like on the 15", the re-application hasn't decreased temperatures that much (-2°C during full load, -5°C on YouTube 1080p -- though with more background apps after the new thermal paste).
What is excellent though, and makes it all worth it, is that the fan is now more efficient. Heat is now properly transfered to the heatsink, and removed by the fan. As a consequence, it needs to speed up above 2000 RPM less often, and when it does, temperatures decrease quicker.
The process of tearing the machine apart wasn't as smooth as on the 15" though. All because of the microphone (next to the MagSafe connector). The iFixit guide says to pull it out since it's just glued but I feared it wouldn't stick as well afterwards. So I had to work with the motherboard flipped to the right of the case. It wasn't so bad, just inconvenient.
In the end, I was lucky that the initial thermal paste application was almost alright, so there wasn't a lot of room for improvement. Still, replacing the original filth with MX-4 had made the machine even quieter overall by making the fan's work more efficient, and most importantly, now I know I am getting optimum cooling performance, every screw is in just tight enough, and every component is clean.
If you're getting temps like mine in the "Before" section, and are not confident in tearing your MBP apart, re-applying thermal paste is not worth it. Otherwise, I recommend to go ahead, if only to watch the beautiful, quality hardware that's inside.