How Much Protein Should I Eat Each Meal?

 

Dr Spencer Nadolsky, director of examine.com, looks into the science behind how much protein your body can absorb per sitting

The belief that the human body can only absorb 30 grams of protein per meal is widespread. Eating small and often, we’re told, is essential for muscle growth. But does the science hold up? Can you feast on protein without worrying about wasting it?

How protein is absorbed

First, some biology. When you eat protein it passes into your stomach where it is broken down into amino acids and small peptides. These are then absorbed via various transporters in the intestines and circulate in your blood. It’s these transporters that are the rate limiting step of protein absorption. They can only deliver protein to your muscles at a finite speed.

However, when it comes to whole proteins, there is no limit (practically speaking) to how much your body can consume, as it will change its rate of digestion depending on its needs. Your digestion rate also depends on the type of protein you consume. For example, whey protein is famously absorbed by your body very quickly whereas casein protein releases much more slowly. That’s why casein shakes are perfect for before bed while whey protein is well-suited to post-workout shakes.

How much protein?

The truth is, particularly if you are putting the work in at the gym, you don’t need to be concerned about eating far more than 30 grams of protein over fewer meals. Your body will eventually digest the protein and its amino acids whether it comes in the form of a protein shake, steak, or beans and rice. And even if it doesn’t immediately use it, it will keep it around and feed your muscles as soon as it can.

Words: Dr Spencer Nadolsky