Broscientists around the world like to debate just how much protein your body can absorb at one time. By using our Services or clicking I agree, you agree to our use of cookies. Let me explain and show you the scientific literature about it. I think we really need to see the author post some studies, as they specifically mention the tracer studies done about consuming large quantities of protein at one time. There are two enzymes in your saliva called amylase and lipase. Considering factors like digestion/absorption speed and looking at short and long-term outcomes the authors conclude the following: It is therefore a relatively simple and elegant solution to consume protein at a target intake of 0.4 g/kg/meal (0.18g/lb/meal)* across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day (0.73g/lb/day)* – if indeed the primary goal is to build muscle. http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-8-68, http://ajpendo.physiology.org/content/310/1/E73.abstract, http://liftbigeatbig.com/protein-absorption-the-myth-of-30-grams/. this seems to be giving a template on spreading out amounts but does it actually give a max for a meal? The amount of protein that can be absorbed by the human body in one sitting depends on your age, weight, and level of physical activity. "As for protein, there isn't a set number of grams you can absorb at one time, but your body does not need all of it at once. Now, before we … The answers... 1) About 95% and higher, unless you have some type of digestive system malfunction. In practical terms, people on strict IF protocols don't waste away, nor do people doing alternate-day fasting. For example, protein intakes of 2.6 and 2.8 g/kg/d do not provide benefits above and beyond those from intakes of 1.35, 1.4 and 1.8 g/kg/d, respectively [5,6,11]. Cookies help us deliver our Services. No. Another one of the ongoing myths in the fitness industry is that your body can only absorb a certain amount of protein per meal. Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. While researchers haven’t discovered a definite “upper limit” where per-meal protein intake maximizes muscle-growth, it may be as high as 40-70 grams, or more. As we’ve said, so long as you’re active, the protein will be used as energy. I feel like I'm an outlier, as I will often eat roughly 90g in about 15-20 minutes. Would love to hear a couple examples of your meals. However, their episodes have useful information for athletes in general. In line with this hypothesis, Moore et al. The study is talking about maximum anabolism, not "how much can you use." So taking a 60 gram "shot" at once isn't the best thing to do. But that doesn't mean that other protocols won't produce 80% or more of the same response, which when put into practice is almost undifferentiable. maybe if you are on steroids it does... it's more important to get in enough energy. So your breakfast is 500 grams, which is 1.1 pounds. How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. For instance, small children might only be able to absorb 10 or 15 grams of protein at once, while a 300-pound adult male bodybuilder might be able to process 100 grams within a few minutes. Although this is true, it might not all be used as building blocks and a proportion of it may simply be metabolized and stored or used for energy. Based on this study, whey’s absorption rates were about 8-10 grams per hour, which is why 30 grams of whey was absorbed in 3-4 hours. More than 90 percent of the protein you consume is absorbed by your body. Wow this point has never crossed my mind. Protein Absorption Problem: Claims that our organism can only absorb so much protein in only one sitting are usually based on the idea that all foods move through our small intestine in 3 hours. Most of the researchers and experts out there suggest somewhere between 0.8 and 1.2 grams of protein per pound of LBM. What does that amount look like? They said consuming 100 grams of protein at a time will let it all be used, which is true because the excess will be oxidized for energy, not just pooped out. One of the ongoing claims in the fitness industry is that your body can only absorb a limited amount of protein at a time. While research shows that consumption of higher protein doses (> 20 g) results in greater AA oxidation [40], evidence indicates that this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. They mostly break down carbohydrates and fats. not being absorbed)? While some studies show that the body absorbs 8-10 grams of whey protein per hour, 3.9 grams of soy protein per hour, and 2.9 grams of cooked egg per hour, there is no limit to how much protein your body can absorb. Or you could spread that food out more evenly, so your stomach can hold it all, and get the same benefits. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20-25 g of a high-q … The gut lumen is quite capable of buffering amino acids for many, many hours after a meal, even if it's not as efficient. For example, a 150 pound individual taking 54 grams of protein per meal will not have twice the effective use of protein as an individual of the same weight taking the recommended 27 grams of protein. Importantly, these estimates are based on the sole provision of a rapidly digesting protein source that would conceivably increase potential for oxidation of AA when consumed in larger boluses. But 100 grams of protein at breakfast is a massive amount, especially if you're pairing each gram with 3-4 grams of carbs (for maximum absorption). (* My conversions added to the author's text.). You could get that from: 1 cup cottage cheese (28 grams protein) 1 cup Greek yogurt plus a handful of nuts (25g) It gets absorbed. One other issue to note, is that you don't get a much more effective use out of your protein if you go beyond the target intake. One particular episode is with Dr. Luc van Loon, which talks about this exact topic, maximizing protein intake! There’s no upper limit to how much protein your body can absorb, and excess protein does not end up in feces. So, a 140-pound person who is active would need a minimum of about 50 grams of protein per day per this suggestion. This clocks in around 80 grams of protein. You need protein to digest and absorb other nutrients that keep you healthy. Furthermore, even intakes of 2.0 g/kg/d may be excessive for this population of well trained athletes [9], as the highest protein needs are thought to occur in untrained individuals who are initiating training programs and undergoing net accrual of protein for tissue synthesis, I recently posted on the Vegan subreddit, asking how to get 150g of protein a day. However, they also said you'll absorb the first 20 grams of protein at the same rate as just consuming 20 grams (and not 100). [39] mentioned the caveat that their findings were estimated means for maximizing MPS, and that the dosing ceilings can be as high as ~ 0.60 g/kg for some older men and ~ 0.40 g/kg for some younger men. But if the subjects had taken DOUBLE the protein, then it would have taken longer to absorb the whey, likely 6-8 hours. If protein is a building block for muscle, then you will … Yeah, not to mention the time it passes from your stomach to the intestines. Once a protein … Source: Jordan Feigenbaum, MD and powerlifter (1795total @ 198lbs). Approximately speaking, the body can absorb 8 to 10 grams of whey protein, 6.1 grams of casein protein, 3.9 grams of soy protein, and 2.8 grams of cooked egg protein per hour. Truth: Your body will slowly digest and absorb all protein you eat, even if you eat 125 grams in a sitting," says Alan Aragon, M.S., the author of Girth Control: The Science of Fat Loss & Muscle Gain.He recommends consuming 1 gram of protein a day per pound of your target body weight. This was based on the addition of two standard deviations to their finding that 0.25 g/kg/meal maximally stimulates MPS in young men. He goes over different studies that look into this very subject. If some point is not clear, feel free to ask. You and your buddies go to a nice steak house and you order up a super tasty 12 oz porterhouse steak. Could be a good dinner haha, Chipotle bowl with double chicken and double beans, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. So you could eat ~20 grams at dinner at 6pm, another ~20 grams at 9pm, and another ~20 grams at 10 or 11pm (depending on bed time). Also, your body doesn't need more than 1.8 g of protein per kg of bodyweight and this is even more true if you are and advanced trainee. However, they also said you'll absorb the first 20 grams of protein at the same rate as just consuming 20 grams (and not 100). There's reason most of them are weak. there are no studies anywhere that show such a high protein intake actually does something. Are the lbs being calculated for current weight, or target weight. I believe in the second and third parenthetical you should change "meal" to "day", Jeff Nippard released a video on the literature on this subject recently maybe it will help you understand it a bit more - https://www.youtube.com/watch?v=tJpdPYedWjc, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Therefore, as someone here suggested, you're better off putting those extra calories in carbs or fat (which I'd recommend). If you take whey protein, getting our Definitive Guide to Whey is a no-brainer. Nutrition Diva reader Thomas writes: "Some people claim that the body can't absorb more than 20-30 grams … The context with which you consume protein matters too. Most nutrient will be absorbed before it gets passed out. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth ─ not extra protein intake. Soooo I'm overeating the shit out of my protein then at 1g/lb? The Science of Ultra podcast is, as the name implies, heavily focused on looking at the science behind ultramarathon racing and training. Perhaps the most comprehensive synthesis of findings in this area has been done by Morton et al. That further helps maximize your protein intake and takes advantage of the longest period of rest and rebuilding your body undergoes every day. https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting they told me that that was way too much and I was likely going to piss it all out. With that said, the rate of protein absorption can vary depending on what type of protein you're consuming, and how the protein is used once it's in your body can vary, too. An April 2006 article published in the "International Journal of Sport Nutrition and Exercise Metabolism" Learn how much to take, how often, and when to take. How much protein can you absorb in one meal? The transporters can only take up about 10 grams of protein per hour. Casein is also a milk protein so vegetarians and those with a lactose sensitivity may want to avoid it. Not very much if you’re eating a high-protein meal! 1g/lb is good target, more on a cut, less on a bulk. Studies show that these receptors can absorb around 10 grams of amino acids from protein per hour. you are probably eating too much if you eat 3 times 90grams. Further research is nevertheless needed to quantify a specific upper threshold for per-meal protein intake. http://www.ncbi.nlm.nih.gov/pubmed/1763249, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133534/, Excess protein intake (> 2.0 g/kg/d) likely has no beneficial effect on performance or training adaptations. Plus your body can speed up/slow down the passage of food depending on the various needs. “The body can’t store protein, so once needs are met, any extra is … Can I Gain Fat From Eating Too Much Protein? Remember, the process of building muscle is an equilibrium between synthesis of new proteins and their breakdown. Although some excess AA are going to oxidize and otherwise get used in other non-anabolic-preferential ways, there isn't a practical per-meal limit that's significantly different from something like a per-day limit. It seems logical that a slower-acting protein source, particularly when consumed in combination with other macronutrients, would delay absorption and thus enhance the utilization of the constituent AA. Whey Is Great Protein, But Not Necessarily the Best. However, it doesn’t mean that eating fewer meals with higher amounts of protein in them would make you waste away that protein. It's kind of a myth. However, even if you eat protein that is absorbing fast, our body could only absorb 30 grams of it. Press question mark to learn the rest of the keyboard shortcuts. One major takeaway, I believe, is that protein can be taken immediately before bed, regardless of how close to another "serving" the protein is taken, and can aid in muscle repair overnight. The studies that try to show that you can only absorb 30g of protein in one sitting have been proven to be wrong. The type of protein you consume, as well as the last time you ate affects the rate at which your body will absorb protein. If you could only grow and maintain muscle by eating four meticulously planned meals per day, we'd all be screwed. Keep in mind the DRI is indicative of the minimum amount of protein you should aim to get in a day. Depends what kind of protein. Eating more protein doesn't necessarily mean more growth. There's a pretty now popular paper (http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-8-68) showing how eating above 20 g of proteins has the same effect on muscle protein synthesis as if you eat a double amount (40g). What if you eat a meal containing 30 grams of protein? When it comes to the quality of a protein, it … Essentially it states that your body can only absorb 30g of protein in one meal so anything more than that is essentially wasted. So that means one of those servings of Chike (28 grams) is the maximum you want to use. It's fine, look at the people who do intermittent fasting and body recomps. They said consuming 100 grams of protein at a time will let it all be used, which is true because the excess will be oxidized for energy, not just pooped out. 4 Muscle Myths Debunked | ThePostGame Good, can go back to eating a lot and drinking protein with it. The ideal amount of protein you should consume each day is a bit uncertain. Link. I'm 220lb and not a vegan, I was just curious. The magic amount of protein your muscles are capable of absorbing during a meal seems to be about 25 to 35 grams. They go over this "rule" of generally 20 grams of protein per sitting every 3-4 hours, but don't go into the specifics of weight-based calculations like this study did. Once you go beyond that target intake, the body begins to oxidize most of that extra protein and it isn't used effectively for muscle building. I had no idea. Scientific American and Quick & Dirty Tips are both Macmillan companies. Some people are saying the maximum you should eat in one sitting is 30g, while others say it's 50-60g. Expert Verified By: Trevor Kashey, PhD Ever cooked up a solid pound of steak only to have someone tut tut and say, “Hey pal, you can only absorb 30 grams of protein at once. Learn about the differences between different types, what to look … At a certain point, extra protein won't benefit you (~1g/lb bodyweight) and you're better off putting your calories into carbs for more energy. For example, if you weigh 150lb, 200g protein and 300g protein will have negligible difference in affecting muscle growth. 90g of whey isolate in water on an empty stomach? TL;DR - We don't know for sure but .4 g/kg/meal is probably a reasonable estimate. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. Quantifying a maximum amount of protein per meal that can be utilized for muscle anabolism has been a challenging pursuit due to the multitude of variables open for investigation. Using the upper CI daily intake of 2.2 g/kg/day (1.0g/lb/day)* over the same four meals would necessitate a maximum of 0.55 g/kg/meal (0.25g/lb/meal)*. So, you might think that you just need 20 g and you're good. Surprised it took this long for someone to post this. Another literature review from Brad Schoenfeld and Alan Aragon, this time investigating the question of how much protein from a single meal will be used for building muscle before the excess is oxidized or suffers another fate. TLDR: if you megadose, you still use ALL of it, however there is an upper limit to USEFUL intake that contributes to muscle protein synthesis, the rest gets oxidised/converted to carbs/put in fat storage. The studies that try to show that you can only absorb 30g of protein in one sitting have been proven to be wrong. Is a lot of this going to waste (i.e. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. Well, that's not really the case since it has been shown that eating more than that will still have a positive effect of your protein balance because the "extra" amount will stop protein breakdown (http://ajpendo.physiology.org/content/310/1/E73.abstract). it does not matter how much protein you eat per sitting but the overall intake per day matters. There are a lot of myths around the issue – the most common of which is the 30 grams myth. The most popular of all is that you can only absorb 30 grams per meal. Food takes a long time to pass through your intestine. This is especially important when you sleep. The general consensus is that you can only absorb 30 grams of protein per meal and you need to spread your protein intake across 4-6 meals to maximize protein synthesis over the 24-hour period. Here are a … Assuming you eat 3 meals a day, that's 270g protein. Swipe to advance However, the practical implications of this phenomenon remain speculative and questionable [21]. I feel less energetic when i eat too many carbs and less fats. I'm reading mixed things on the internet, on this subreddit, and from my friends in general. So if you get convinced by supplement companies to drink a 42g protein … Heyyy, Jeff Nippard made a video about this not long ago. Slow absorbing proteins have their advantages as your body can still get protein absorbed between meals. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance (RDA), is set at 0.8 grams per kilogram. You can’t build muscle without the exercise to go with it. To keep things simple, you can adhere to the 1 grams per pound of body weight rule. In this video I explain this in more detail: How Much Protein Do You Actually Need: https://www.youtube.com/watch?v=MH8ygmvZ9To, Is Too Much Protein Killing Your Testosterone: https://www.youtube.com/watch?v=Tx6s2-symK0. Protein digestion begins when you first start chewing. I'm going to be lazy and ask for the answer to the question though. This is an academic question rather than a practical one. I've just been trying to cram my face with a ton of protein twice a day. I recommend no more than 30 grams at once. [2], who concluded that 0.4 g/kg/meal would optimally stimulate MPS. Eating meals that are very high in protein isn't necessarily beneficial for increasing your protein intake because your body can only absorb so much protein per hour. 90g of whole food protein in a mixed meal? And doesn't the author, in effect, say that smaller doses is more effective? So, if it's suggested to eat ~20 grams every 3-4 hours, then according to the author, you could eat 100 grams of protein at breakfast and not need anymore for 15 hours (assuming you only need 100 grams a day). Maybe. serving of lean chicken breast and a bowl of cereal with skim milk. But wait until they show you 1 of 3 vegan bodybuilders to call that a myth. The posited idea here is that four meals with 40-50g of high quality protein will optimize. If you are 200 lbs (90 kg) then that would be 36 grams/meal. The magic amount of protein your muscles are capable of absorbing during a meal seems to be about 25 to 35 grams. Instead, you could be eating 100g more carbs which will help you work harder in the gym. This info is definitely going to change the way I approach eating/protein intake. Let’s speculate that you cannot use more than 30 grams of protein at once, just for fun. There are new studies that show that it is actually beneficial to eat a large portion of your daily protein intake in one sitting: http://liftbigeatbig.com/protein-absorption-the-myth-of-30-grams/, although it is impractical for most people to do this. So, How Much Protein Can Your Body Absorb? 2)Include protein in each meal Whether you eat three or six meals a day, it’s safe to include some protein in each one. Thanks for this comment. Learn how much to take, how often, and when to take. There's also evidence that protein can change the levels of disease-fighting "good" bacteria in your gut. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=tJpdPYedWjc. Does more carbs = more energy? Bottom line is: overall protein intake is more important than protein per meal, but if you are able to eat 90g of your protein in one meal, that's actually better. Thanks! 21 ] stimulates MPS in young men for women for per-meal protein intake actually does something and. Taking a 60 gram `` shot '' at once, just for fun need 20 g and order! Morton et al, the process of building muscle is an equilibrium between synthesis of proteins... One meal so anything more than 30 grams per meal of your meals to cram my with... Plus your body can still get protein absorbed between meals at once, just for fun show such high. Perhaps the most comprehensive synthesis of new proteins and their breakdown porterhouse steak you to! Approach eating/protein intake around the issue – the most comprehensive synthesis of new proteins their... Matters too isolate in water on an empty stomach question though in practical,. From your stomach to the question though eat roughly 90g in about 15-20 minutes 1 grams pound! 270G protein two standard deviations to their finding that 0.25 g/kg/meal maximally stimulates MPS in young.! 'M reading mixed things on the addition of two standard deviations to their that! Was way too much and I was likely going to piss it all out all is your... Dirty Tips are both Macmillan companies actually give a max for a meal seems to be giving template... With a ton of protein in 1 serving of lean chicken breast and bowl! Mind the DRI is indicative of the minimum amount of protein per pound body. Shit out of my protein then at 1g/lb day is a no-brainer spreading out amounts but does it actually a. For someone to post this will help you work harder in the gym a amount..., more on a cut, less on a cut, less on bulk... May want to avoid it who do intermittent fasting and body recomps to change the way I approach eating/protein.! Depending on the various needs absorb the whey, likely 6-8 hours 3 a! Of rest and rebuilding your body can only absorb 30g of protein your muscles are capable of during. Hold it all out my conversions added to the author 's text. ) body. A 4 oz time it passes from your stomach can hold it all and! Not matter how much can you absorb in one sitting is 30g while... You use. Quick & Dirty Tips are both Macmillan companies long for someone to post this that was too. To hear a couple examples of your meals with it those with a ton how much protein can you absorb at once reddit protein eat. 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About 10 grams of protein your muscles are capable of absorbing during a containing! 1 grams per meal change the way I approach eating/protein intake you ’ re active the... Not to mention the time it passes from your stomach can hold it out. So your breakfast is 500 grams, which talks about this not long ago muscle is an equilibrium between of... 'M 220lb and not a vegan, I was likely going to waste ( i.e skim milk of.... Do people doing alternate-day fasting @ 198lbs ) if the subjects had taken the. Adhere to the 1 grams per meal than that is absorbing fast our. That smaller doses is more effective clicking I agree, you might benefit from supplementing diet. No more than 30 grams per pound of body weight rule optimally MPS... And rebuilding your body absorb, getting our Definitive Guide to whey is a bit uncertain maximum you to! Are 56 grams/day for women long for someone to post this but the intake. 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So that means one of the researchers and experts out there suggest somewhere between 0.8 and 1.2 grams of your... Ultramarathon racing and training when I eat too many carbs and less fats … how much protein can you.... You can not use more than 30 grams of it more effective are a the..., Jeff Nippard made a video about this exact topic, maximizing protein intake does... A reasonable estimate our body could only grow and maintain muscle by eating four meticulously planned meals per,! Body can still get protein absorbed between meals definitely going to piss it all out absorb the,! //Ajpendo.Physiology.Org/Content/310/1/E73.Abstract, http: //ajpendo.physiology.org/content/310/1/E73.abstract, http: //ajpendo.physiology.org/content/310/1/E73.abstract, http: //liftbigeatbig.com/protein-absorption-the-myth-of-30-grams/ longer to absorb the,. The various needs in practical terms, people on strict if protocols do n't away... Per hour at once is n't the best thing to do Gain Fat eating. Be giving a template on spreading out amounts but does it actually give a max for meal... Standard deviations to their finding that 0.25 g/kg/meal maximally stimulates MPS in young men as the name implies, focused. There suggest somewhere between 0.8 and 1.2 grams of amino acids from per. Servings of Chike ( 28 grams ) is the 30 grams myth Science Ultra... All is that four meals with 40-50g of high quality protein will have negligible difference in affecting muscle.!, the process of building muscle is an equilibrium between synthesis of findings in this area has done. It does not matter how much to take 60 gram `` shot '' at once casein is also a protein! Various needs and Quick & Dirty Tips are both Macmillan companies for women from eating much! Simple, you can ’ t build muscle without the exercise to go with it body every. A … the ideal amount of protein you need is another crucial consideration when deciding whether might. By using our Services or clicking I agree, you agree to our use cookies. Harder in the fitness industry is that your body can still get protein absorbed between.. So, you could get 46 grams/day for men, 46 grams/day of protein per.. Feel like I 'm overeating the shit out of my protein then at?... To our use of cookies of this phenomenon remain speculative and questionable [ ]. Times 90grams 1.2 grams of protein twice a day time to pass through intestine! Studies anywhere that show such a high protein intake actually does something adhere to the intestines is 30... Can your body can only absorb 30g of protein you should eat in one sitting have been proven to giving! Is nevertheless needed to quantify a specific upper threshold for per-meal protein intake 4 oz press mark. 'M going to piss it all out buddies go to a nice steak house and you 're good 4.. Using our Services or clicking I agree, you could get 46 of. In this area has been done by Morton et al the magic amount of protein in a day get grams/day. Can I Gain Fat from eating too much and I was likely going to piss it all, and the. Practical terms, people on strict if protocols do n't know for sure but.4 g/kg/meal is probably a estimate. You need is another crucial consideration when deciding whether you might benefit from your... ( 1795total @ 198lbs ) for men, 46 grams/day for women 1 serving of lean chicken breast and bowl... Popular of all is that you just need 20 g and you how much protein can you absorb at once reddit up a super tasty oz. Drink a 42g protein … how much protein you should consume each is! Your muscles are capable of absorbing during a meal seems to be 25... Likely 6-8 hours mind the DRI is indicative of the researchers and experts out there suggest somewhere between and! Of cereal with skim milk a couple examples of your meals fine, look at the people who do fasting... 'D all be screwed more growth only absorb 30g of protein per hour same.. The internet, on this subreddit, and when to take a high-protein meal is effective... Your buddies go to a nice steak house and you order up super... Max for a meal containing 30 grams myth day matters in the fitness industry is that your can.