🍗Protein Absorption: Only 30 Grams Per Meal
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Can you only absorb 30 grams of protein per meal?
No, this is a myth! 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. A 100-kilogram advanced bodybuilder will need a different amount of protein than a 70-kilogram beginner trainee.
To determine your protein needs per meal, a 2018 research review suggests that a per-meal protein intake of 0.4-0.55g/kg of your bodyweight is a good aim [1]. So for someone that is 80 kilograms, this means consuming between 32-44g of protein per meal for maximizing muscle growth.
But remember, your total daily protein intake is more important than how much protein you eat in a meal [2]. If you need a higher protein meal to hit your daily protein goal, go for it.
📚Scientific References (PMID):
1. 29497353
2. 24299050