The body can absorb a large amount of protein in a single meal, and there is no strict upper limit to protein absorption itself. However, muscle protein synthesis—the process of building muscle—has often been said to be maximized at about 20-25 grams of high-quality protein per meal. Newer research suggests that there is no saturation point at which more protein ceases to be used; instead, muscle protein synthesis can continue, but excess protein above that range may be oxidized or used for energy rather than muscle building. More specifically:
- The common myth that the body only absorbs about 20-30 grams of protein per meal is inaccurate. The body absorbs almost all dietary protein, but the rate and utilization differ.
- Muscle protein synthesis seems to peak around 20-25 grams per meal for young adults, which is the optimal amount to promote muscle building in a single sitting.
- Larger amounts of protein, such as 100 grams or more in one meal, are absorbed but take longer to process. The excess amino acids may be used for energy or other metabolic functions.
- Recommendations suggest spreading protein intake across at least four meals daily, aiming for about 0.4 grams of protein per kilogram of body weight per meal to maximize muscle anabolism.
- Protein absorption also depends on the type of protein (fast or slow-digesting) and whether it is consumed with other macronutrients, which can slow absorption and enhance utilization.
In summary, the body can absorb much more than 30 grams of protein in a meal, but for muscle building, about 20-25 grams per meal is optimal, while larger amounts are safely absorbed and can be used by the body in other ways. This understanding emphasizes total daily protein intake over strict limits per meal, although spreading intake evenly throughout the day is beneficial for muscle synthesis.
