How much protein can you absorb in one meal? Despite the significant advancements in research on nutrition and fitness over the past century, we still don’t have a definitive answer to this question. People go back and forth with each other on the internet, but it’s largely speculative.
A recent study (Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi:10.1016/j.xcrm.2023.101324) examined two post-workout groups with different serving sizes of protein. One group consumed 25g of milk protein, while the other had 100g of milk protein, both after a total body resistance training session. The results showed that the group consuming 100g of protein experienced a longer period of anabolism (muscle building) compared to the group that had 25g of protein.
It’s essential to note that this is just one study, and more research is needed. There are also limitations to this study, but what’s important to realize is that we haven’t established an upper limit for how much protein one can absorb.
Although the study used milk protein, these results could likely be replicated with any complete protein source. Milk protein was possibly chosen due to its convenience, especially when consuming 100g of protein in one meal. @human.improvement is a brand I’ve talked about before because it contains both psyllium husk for fiber and protein. It contains quality ingredients and tastes like actual food. My discount code is JZ15 and you can find it linked in my bio.
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