Can the body only absorb 20 g protein per meal? [Science]

In this video, I hope to present you with a clear idea of what your body does with protein and what that means for how many meals per day you should eat.

Chapters:
00:00 Introduction
00:28 Digestion, absorption, metabolism
01:40 Muscle Protein Synthesis & Muscle Full Effect
03:42 3 important caveats
07:40 The Meal Frequency project study
08:38 Summary

References:

#protein #proteinsynthesis #proteinbreakdown #fasting #fitnessmyths #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

[joelsombroek]

There was a recent study that found that even 100 grams of protein per meal was still a big improvement over 40 grams. The protein synthesis is also spread over a longer time then.
Btw: if 40 grams was the max, someone doing OMAD would see the same muscle improvements whether they eat 40 grams a day vs. 160 grams a day :p

[AdamScottfit]

Another fantastic video. Based on the research you cited, I have been eating 3-4 servings of protein daily for the last 7 years. It's so much more sustainable and practical too.

[jeffreydhill]

The limitation here is using static numbers like "20g" "40g" without taking into account what percentage that number equals to the mass of the individual. A 130 lbs woman training a single muscle group and a lean and jacked 230 lbs male doing a full body session are going to have very different results here. It stands to reason the latter could utilize well upwards of 50g on a per-meal basis for muscle growth.

[peterfarr]

Great video! Does protein speed matter in this as well? I had thought the studies showing a 20g cap on MPS involved whey which is extremely fast absorbing. I would imagine a slower digesting protein wouldn't hit this cap?

[fleshmotorcycle]

Hello, can you please make a long winded video about the amino acid leucine for natural bodybuilders and answer a few questions that totally confuse me. How important is the protein but especially leucine content per meal, because almost everyone says that studies show that you need at least 2, 5-3g of leucine per meal to stimulate muscle protein synthesis and to build muscle but 20g of protein don´t contain 2, 5-3g of leucine!? how much from a protein source I have to eat per meal, how many grams, for example how much raw or cooked chicken, turkey, beef or dairy, and how much total protein per meal when 20g don´t contain 2, 5-3g of leucine? What is the minimum amount of leucine to stimulate muscle protein synthesis? What if I don´t eat a meal with more than 2 grams of leucine. Does the leucine content or protein content per meal depend on bodyweight or can a 160 pound male and a 225 pound male both eat a minimum of 20g or protein and muscle protein synthesis will be triggered? What will happen when I don´t eat 2g of leucine per meal, for example just 3 whole eggs, can I still build muscle or will I hurt myself and let gains on the table. Thank you very much, I appreciate you and I value the content

[Rakyr]

One of the things I learned early on was spacing your meals is optimal but if you can only manage 2-3 large meals, as long as you reach your calorie/protein goals by the end of the day, you get 90% of the benefits, spacing it to 4-5 meals a day gives you the extra 10% so min maxing in a sense. Focus on the macros then if you can the micros, not the micros before the macros.

[Abe_]

Thank you for improving the audio quality 👍🏽

[davidricardomartinezvargas]

Great video as always. I'd like to see your actual meals per day (full day of eating and schedule) and if you/they count snacks as part of these meals. Because 200 g of protein in 3 meals can be challenging some days, so protein snacks in between make it much more feasible. Also some people don't consider their preworkout meals. They are always like "I only have 2 meals per day and I reached hypertrophy", but when they share a video of their meals per day the preworkout and the snacks add a lot :O.

[iZenZation]

Is this effect also seen when eating meals that have a combination of lipids, carbs and proteins? Wouldn't this delay digestion and absorption of protein to a degree where the muscle full effect doesn't take place or something like that?

[DangerZone-wy]

Menno, excellent vid/info Thanks. I'd hazzard a guess that the average person working out is (on average) eating about 3 meals per day with at least 30 to 40 grams per meal

[mrddcass]

Isn't there a recent study showing muscle protein synthesis being raised for 12 hours after a 100g protein meal? Wouldn't that mean that the body slows digestion with larger protein feedings and while there's a cap on how much protein can be synthesized in the short term, the body compensates by slowing digestion to elevate protein synthesis for a more extended time? Is there evidence of a higher cap of protein synthesis post exercise meal leading to more hypertrophy vs a smaller elevation for an extended time? Thanks.

[thoreaurug]

What about second breakfast?
What about elevenses?

[АлександрВасильев-плу]

Thank you so much! I love your sience based video!

[DCJayhawk]

I have basically never followed any type of protein partitioning aside from a few months when I was 20. I just try to get enough daily, and even before the recent data don't think I was getting near the older teaching of 1g/kg body weight. I've made gains just fine.

[Joe_the_observer]

Menno, if you use a study comparing 3 vs 6 meals, we can only conclude ideas in regards to 3 vs 6. Not 3 vs 4 or 5 meals per day. Even in the graph you show in your thumbnail and at 2:15 in the video we can see that around 180 minutes in the time axis MPS drops significantly. Why not consider a meal plan splitting meals between 180 up to 240 minutes apart? (3 - 4 hours) that would point Into the direction of 4 - 5 meals per day during 16 hours of being awake.

[yourimenlibar]

Thanks for the high quality information!

[davidbrobb]

Liked and subscribed! Been following you on Instagram Menno love your work. Relieved that my eating habits aren’t terribly misaligned with your findings 😂

[AAkCN]

yeees. Using some memes with this informational content is the sweetspot. Thanks
keep up the good work

[anupamkhosla]

What about the fats and fibre in the meal slowing down the digestion and hence a 100gm protein meal might slowly get into blood stream and the body can utilize all for that 100gm protein for MPS.

[BellmanDj]

Id be curious how this ties into protein absorbsion rates. Obviously theres strong evidence to suggest casein is a good alternative to whey when you have longer periods between meals. Its why many of us suffer cottage cheese before bed. Could you do a follow up video tying this one into the difference between quick release like whey, and slow oike casein? Would a large quantity of casein in fact be better if your eating kess meals?