A long-held misperception in the lay public is that there is a limit to how much protein can be absorbed by the body. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.Ĭontroversy 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. Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. Carbohydrate and protein take a little longer, because they need to be converted into fat in the liver first and it takes nine calories of protein or carbohydrate to make 1g of fat.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. How long until protein turns to fat?Ī 2012 study at Oxford University found that the fat in your food ends up on your waistline in less than four hours. Broken down by hour, the body can absorb fast-digesting proteins like whey at a rate of roughly 10 grams per hour, per the study. In this case, “one sitting” refers to the time over the course of 1.5-2 hours. That means the most your body can absorb in one sitting is around 25 grams of protein. How much protein can the body absorb in one sitting?Ģ0 to 25 grams. To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. How many grams of protein do I need a day to build muscle?
Based on this definition, the amount of protein that can be absorbed is virtually unlimited. Is there a limit to protein absorption?įrom a nutritional standpoint, the term “absorption” describes the passage of nutrients from the gut into systemic circulation. The maximum rate that a fast absorbing protein like whey can be absorbed is about 8-10 grams per hour. There is a limit to how much protein the body can properly absorb at once. How much protein can your body process at a time?
How much protein can your body process at a time?.