Have you ever heard the myth that you can only absorb 30g of protein at once, or that you need to consume protein immediately after your workout?
What’s the real science behind protein consumption?
First, there’s no established upper limit for protein absorption. Research indicates that under most circumstances 20-30g of protein optimizes muscle protein synthesis, but this can vary depending on factors like whether you’re in a fasted state or have just training intensely training.
While you don’t need to consume as much protein as possible, aiming for 20-40g per meal is a good guideline. After you wake up and post-workout, you can certainly consume more than this amount.
As for protein timing, it doesn’t seem to be that crucial. However, it’s a good idea to get some protein every couple of hours and certainly around when you train. Regular protein consumption throughout the day is a great habit to have.
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