🤔Absorb Only 30g of Protein Per Meal? (Science)

Can you only absorb 30g of protein per meal?

No! If we talk about absorption, your body can absorb a lot more than 30g of protein. Protein is mostly absorbed in the small intestines and the small intestines are designed to absorb large amounts of nutrients.

But there is a difference between protein absorption and protein utilization for muscle growth. The right question to ask is how much protein can your body utilize towards building muscle per meal? And this depends on the situation.

For instance, one study found that eating 20g of protein was enough to maximize protein synthesis after a leg training session [1] .While when doing a full-body day, research found that eating up to 40g of protein in a meal helps with maximizing muscle growth [2]. Also, a 100-kilogram advanced bodybuilder will need a different amount of protein than a 70-kilogram beginner trainee.

To help determine your protein needs, a 2018 research review suggests that having a per-meal protein intake of 0.4-0.55g/kg of your bodyweight is a good aim [3].

So as an example, for someone that is 80 kilograms, this means consuming between 32-44g of protein per meal for max muscle growth.

📚 Scientific References (PMID):
1. 24257722
2. 27511985
3. 29497353

[mosthatedminnesotan]

20g after a leg workout? Were the test subjects 5"4' and 120lbs? Were they lifting 30lb leg extensions? Seems suspect to me.

[RE_NTRO]

I eat 80-100g of protein on first meal😆

[SPG]

Thank you bro
On training days its hard to split the protein in 3 meals cause you want also to sleep and I train in the evening
thats why I eat a frozen pizza with 200g of cheese on top (Im bulking) which is 75g of protein + one proteine shake with like 33g of proteine

I weight like 60kg

I was wondering if my muscles cant use it since I heard only 30g can be absorbed and you should split it during the day

[hendrikschmidt]

If you exercise often, get as mutch as possible. 1 per lbs or 2 per kg bodyweight.

[AgentGumiii]

Yesterday i ate like 600grams of chicken with protein of 139 in one meal is that not good? Im new to this

[criticalsoar]

Buy a pre made protein shake (30g of protein) and mix it whey protein powder (25 g for one scoop of protein)

[oplkfdhgk]

i mean sure but also if you don't have enough stomach acid or if your digestion isn't perfect them maybe the results would also be different and i wouldn't be surpiced if many people had problem with digestion cus most people have bad eating habits.

[canser]

So this means then just consuming 40grams of protein is enough, but how many times a day and how apart can those meals be ?

[SPG]

For example if I eat hours before training can my body still use that proteine for the same training later on? Talking about the daily proteine income which needs to be fullfilled
or only after training

[cloudx]

Can we eat 250 g of chiken in one meal?

[DRtillthedeathofm]

in wanting to lose weight as well, we should multiply that .55g with the weight we want to be right?

[ghostofwar]

Im 70 kg and definitely not beginner. Like wtf 🤣 it all depends what you want. Definitely dont wanna be 100 kg walking meatball

[d.s.pofficialchannel]

So for a day as 80kg, should I only need to take under 50g protein?

[The_manClub]

I have meal plan for 3 time's a day,

And i consume 29 grams for breakfast

66 grams for lunch

And 90 grams for dinner including whey protein shake

Is it wrong or right?
My body wieght is 78kg