How Much Protein Can You Absorb in One Meal?
Recurring misinformation around protein absorption has caused social media feeds to be awash with nutrition experts myth busting, as new evidence supports that there might be no upper limit to the amount we can absorb at each meal.
Of course, we have long accepted that figures as low as 20 grams aren't the upper intake limit, but recent findings provide further evidence that there is no maximum limit to protein absorption following resistance training. This challenges the notion that protein intake must be meticulously spaced throughout the day. Instead, the focus should be on meeting a daily protein target in a way that aligns with individual lifestyle needs.
Research published in Cell Reports Medicine has demonstrated that the body's anabolic response to protein consumption does not have an upper threshold.
The study included three groups: one group consuming 25 grams of protein, another consuming 100 grams of protein and a final group receiving a placebo (no protein). All participants performed a resistance training session, and their physiological responses were measured over a 12-hour period.
The results revealed a clear dose-dependent relationship between protein intake and muscle protein synthesis, as well as absorption. Importantly, there was no observed saturation point in the muscles, meaning even large amounts of protein in a single meal were effectively utilised by the body. However, larger quantities of protein required more time for digestion and amino acid absorption.
If there were a cap at 20 grams, the group consuming 100 grams of protein would not have shown greater muscle protein synthesis, protein absorption, or net protein balance. This indicates that consuming substantial amounts of protein in one sitting does not lead to waste, debunking the myth that protein beyond 20 grams is ineffective.
Referencing this new study, exercise researcher and bodybuilder Jeff Nippard echoes these observations, mentioning, 'We still haven't found the upper limit for the maximum amount of protein that you can absorb per meal, but it seems to be at least 100 grams. A new study found that 100 g of protein led to higher muscle protein synthesis than 40 grams of protein in one meal.'
He continues to mention that this means that the most important thing to focus on is how many grams of protein you eat per day, and that we don't need to worry so much about how many grams of protein we eat per meal. We should instead put an emphasis on meeting a daily protein target in a way that aligns with individual lifestyle needs. As a rule of thumb, aiming for 2.2 grams of protein per kilogram of body weight per day should be sufficient for gaining muscle.
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