The Maximum Amount of Protein the Body Can Absorb in One Meal
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- Опубліковано 23 чер 2021
- In this QUAH Sal, Adam, & Justin answer the question “How much protein can the body can absorb in one meal? "
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Video - • 1583: Maximum Amount o...
“The Maximum Amount of Protein the Body Can Absorb in One Meal"
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Just found this podcast, love it. Real bodybuilder taking about real shit
My main meal is 3 beef patties and 4 cage free eggs. Around 180 grams of protein. Doesn't effect my digestion negatively at all. Sleep great. No gas. Feel tremendous the next day.
You eat the same meal every day?
@@michaelsrowland for awhile I was. Now it's chicken and eggs or salmon and eggs. You just have to prioritize protein
Same! I take in 200g protein in one sitting everyday
Cage free means nothing. It has to say pasture raised on it for it to matter
"cage free" ...what a pvssy.
Great info as usual. Love this channel guys!!!!
Most people are okay with eating 15 to 30 g of protein no problem. I think the question should be like how much proteins gets utilized (utilization rate) by the body. Reality is that everyone is different, & depends on stages of muscle building. Because our body constantly breaks down muscle proteins for energy during work-out and fasting periods, so when you have protein from food your body rebuilds and make up the lose of proteins. So if you work-out and more your body breaks down the muscles proteins, the higher is the rate of proteins utilization when you eat protein vs a person who doesn't work-out. Bottom line is that if you don't workout your body doesn't need high amount of proteins. I prefer to take most of my proteins in the morning as this gives me the most benefits and great pump at my workout session in the afternoon. I hope this helps. (note: I only supplement 16% of my proteins intake per day from high quality Pea Protein)
Yeah I noticed I can eat a huge portion of protein in one sitting and be fine.. it’s usually a protein shake then I’ll eat 2-4 turkey burger patties and be good to go 💪🏻
How much you can absorb isn’t the issue, it’s how much actually goes towards building muscle. Nippard went over the most recent studies lately. It’s likely 20 to 50g in a sitting depending upon size, age and amount of muscle before diminishing returns
I eat 4 meals and a snack. Idk if it’s good or not.
1st meal 30 grams 8am
2nd meal 50 grams 12pm
Snack 20 grams 1pm
3rd meal 50 grams 3pm
4th meal 30 grams 6pm
This channel is very nice and the hosts seem like a great guys
vey good chanel i found thoose days but i like a lot content
I have been lifting since I was 20. I am 39 now, 200lbs with abs fully visible (guessing around 12% bodyfat). I've never used a single supplement except protein powders here and there, which I stopped using years ago. I've been eating two meals a day in the past five years: 1 protein meal (180gr of protein from game meat and pasture-fed eggs) with 1 phytonutrients meal. I suggest consuming protein with fermented foods (I prepare my own sauerkraut, pickles of a variety, and kale kimchi) to support digestion, optimise absorption, and eliminate/minimise intestinal irritation. Five fundamental rules I have been employing:
1. eat clean source of protein (game meat, grass-fed products, and small or wild-caught fish)
2. consume fermented products with the protein
3. stick to a calorie count
4. follow a time-restricted eating window (intermitten fasting)
5. avoid simple sugars (at all cost!).
I suggest trying the above protocol for a whole year (unless your body signals you elsewise) and monitor the change in your inner balance (i.e. quarterly blood samples) and outer look (i.e. body measurements). The science is - needless to say - elemental, but the human body is so complex for science to tell us everything (as yet!); ergo, the best is to experiment with yourself and progress/adapt/change accordingly.
Question for you; i weigh 180 pds..workout on weight bench an leg lift off an on...generally,how many grams of protein should i get daily? Also,should i consume more protein on days i work out or just stick to a daily average? Any info would help. Thank you.(I'm 49 yrs old)
thank you for good honest talk, just what I need to hear, mind pump I pass your site to others who need.. John in. England
I really like this channel!
Oh thank god, man I swear I just ate so much I actually got scared and had to look it up, swear it was half my daily need
Sals Tshirt game is constantly on point
BioLayne talks about this. You pretty much absorb everything you eat, but for muscle protein synthesis (i.e. building muscle) more than 50g of protein seems to be unnecessary (for building muscle). This is because the effectiveness of leucine, the amino acid that primary drives muscle protein synthesis, tends to top out around 2.5g which is found in about 50g of most proteins. Individuals may vary.
Does this mean that if you eat one meal a day, with 80g of protein, that your body will only use 50g of it for building muscle?
You'll always build muscle but the way it happens is very inefficient. Instead of 3-4 times a day where you can get an anabolic effect from protein you're only getting 1. Also, 80g of protein is wayyyyyyy too low. Aim for 1g/lb of your goal weight daily.@@evec2022
@@evec2022 Don't listen to him he's wrong.
It also depends on your protein synthesis as well....
thank you for this
You're very welcome!
I believe it's because of a personal lack of drinking enough water to flush the kidneys or dietary Fibre for anyone who gets constipated or abdominal pain
Take a full spectrum digestive enzyme supplement, a diverse collagen protein powder, and an array of nutrition from balanced meals. Think about it if the gut is performing optimally it gives the indirect systems of the body reason and time to heal leading to better absorption recovery.
I love listening to you guys you got me laughing but it's also true thanks for sharing 👍💕🌺🦋
This was very helpful
I think the tricky part is about how much of that protein is actually going to rebuilding/maintaining/hypertrophic uses. Sure all the protein you eat your body will absorb (for the most part) but the amount that is actually going towards building muscle seems to be where the literature is saying the 20-40g per 1-2 hour window.
This is what I thought, but I thought it was a 3 hour window
You’re smart Ryan! Thanks for your comment
Protein is also for muscle repair.
Yes so by this logic, that would equate to roughly 100-150g protein used towards muscle building. If the normal person requires 50g protein for normal body function that should put somebody at 150-200g protein for muscle building
What about rates of absorption? If you consume 100g of protein in one sitting, doesn’t it take hours to fully absorb the full amount of protein?
A protein shake with two scoops is 60 grams a few scoops of Greek yogurt your at 75/80 easily i work 12 hours and get one single lunch so I drink this shake in the AM and another one after the gym at night. For lunch I eat whatever I pack. Working on that lunch meal. 😊
The absorption of a cooked egg is ~90%. Raw egg is about ~50%. So, if you don't cook your eggs, then you are wasting half the money you paid for them.
But do raw eggs and cooked eggs have the same nutrient profile or are some nutrients lost during cooking
@@BlindBosnian
That's a very good question.
I would suspect that boiled egg will have more available nutrients.
Because, the experiment will start with
(1) how much protein is expected in a raw egg.
(2) Then, 1 egg will be boiled and the other will remain raw.
(3) After the test subjects eat the eggs, the researcher will measure how much protein is absorbed in the raw egg group versus the cooked egg group.
Type O blood runs on animal protein, as determined by digestive system, unlike other blood types that can thrive on plants. I would be interested on the difference of these type proteins as absorbed and utilized, by digestive systems.
It would be interesting to know if you could digest more protein if you have apple cider vinegar before the meal? Also if you simply chewed more so it was easier/quicker for your stomach to break down.
you'd have to ask a nutritionist (md kind) these types of questions
Well chewing more does help you absorb more protein. Most digestion actually happens in the mouth.
Only carbs get absorbed in the mouth though, fat protein doesn’t get digested until later
I don't think anybody cares about how much the body can absorb, it's kind of irrelevant... obviously the body is going to absorb it. The question is what is the max amount of protein that goes towards muscle protein synthesis from one meal. And it's a very valid question, because if your trying to control your calorie intake there is no point stuffing extra protein into a meal if you don't need to.
This is the main question...
Full of truth Part 2
Tell my body this the next time I hit up the MGM buffet. I know I didn't get my money's worth the last time around.
My weight is 80kg and if I eat 150 grams if protein in one meal because of time limit will I be fine I tried once I wasn't had dairy a or stomach upset? Can u type any advice the simplest way posible pls ty
If there's two different things on your plates it's not going to digest at the same time if you have 30 grams of something that's going to digest in 30 minutes and 30 G of something that's going to digest in 2 hours
The generally accepted rule serms too simplistic. For example, if I consumed 30g through mixing protein powder with water on an empty stomach I imagine it would be digested substantialy faster than had I eaten a piece of steak with 30g of protein. Processing that tough meat will surely take time, and likewise if I had a big pile of potatoes (I'm assuming taters dont have protein) then that should take it even longer to dugest the protein.
Also they never define what is a meal and the time between feeding. Is eating food 10 minutes after eating other food a new meal? What about 20 minutes? 30? When is it a new meal and not part of the prior feeding?
I want yalls opinion on my diet , i ussualy ate 2-3 meals tha are 500-1000 callries , recently i eat a single meal with 500-800cl. And some sweeta like 200 cals . Before trajnjng and after a sunset gym sesh i eat like 2-2.5 worths of food like 2.5 k calkries with some sweets in aspan of aprrox 90 min , is that bad for health , in the past i had stomach aches if eat too much(1.5-2 meals) now i dont got oroblems with eating 2-2.5 meals in 1 sitting .
Side note sometimes i eat 2 meals before gym and than get like 2-2.5 meals in one sitting after trainjng + 200-500 cals of aweets - gummy bears or chocolate
I eat 4 meals and a snack. Idk if it’s good or not.
1st meal 30 grams 8am
2nd meal 50 grams 12pm
Snack 20 grams 1pm
3rd meal 50 grams 3pm
4th meal 30 grams 6pm
👍
i eat 4 meals a day.. sometimes snack here and there.. meals 1-4.. don't really know the amount of calories or protein but it's usually pretty high lol... would say anywhere from 40-100 grams of protein a meal.. 😂
Too much fat makes me lethargic and hurts my grip strength/teeth (probably bone issues).
A moderate amount of protein tends to do well for me until around half my bodyweight where I start to feel bloated.
Carbs I can eat endlessly without bloat, including complex (fruits n veggies).
what kind of protein are you eating that you bloat lol
@@Ayban3 To clarify, I mean by half my bodyweight as in in a single sitting/single meal.
I'll usually aim for 0.8-1.0 gram per pound bodyweight, but no way I can eat half of that goal in a sitting or I'll be bloated.
My main protein sources for the day tends to come from chicken, fish, turkey, steak and protein powder.
Interesting, fats and protein go down way better than carbs do. Being on a lean bulk most of the extra calories are carbs and damn I get bloated more than when I have less carbs but it’s different for everyone
@@braxtonsmith1708 Yeah everybody's genetic makeup is different in that regard so it'll vary. I have a few gym friends like that with their diets, they tend to have much bigger bones than me but similar levels of lean.
@@don8244 yeah it’s all individual just gotta find what works for you
"the way we evolved" lol
Digestion is one thing... Absorbing and utilizing those proteins for muscle growth is another thing. I used to digest even stones but it didn't mean my body was utilized them in riser to make me bigger.
Oh boy, the appeal to prehistoric nature (that Mammoth meat reference, JC). FYI, your body can’t store excess protein like it can with excess glycogen and fats. In fact, it goes through a very taxing process to rid itself of extra protein because of the ammonia (urea cycle). Most people, in the fitness world at least, consume way too much. What you really need is a trickle of amino acids over the course of the day, so spread your protein intake over several meals.
Disagree. Muscle protein synthesis has been shown to have a refractory period. A “trickle” is not going to maximize MPS. About 4 meals will do just fine.
@@ExPwner ‘Trickle’ is a subjective measurement. Individual needs will vary. But yes, spreading your protein intake over 4 meals is a sound approach.
@@ExPwner You're agreeing with him lol. 30-40g of protein per meal is about what your muscles can use.
@@megavegan5791 yeah, that was my issue. Some broscientists say this and they took it to be like 8 or 10 meals lol
@Nickolas Suarez Agreed, not optimal, but you won’t notice any difference.
i drink 42g of proiten i want to know if it reduce fat i want to increase it to 84
I tend to eat all my protein in just one or two meals a day (i don't have the time to eat 4 or 5 small meals a day) i can't say I've had any issues building muscle but everyone is different.
Same!
True cause d old school bodybuilders ate quite a lot per meal
There is a difference right, what is absorbed by the body vs what is used for muscle growth?
Is it possible that the people who get constipated eating a large amount of protein are eating meat? Because meat does not have any fibre. I can get about 100g of protein eating a vegan diet and about 2000 calories but also am consuming 3X the daily recommended amount of fibre. I also think that we adapt to anything if we let our bodies do it slowly.
What so i just ate 100g, is 60g of it completely empty calories then.
I see the Santa Cruz shirt 🎅 831 yessir
This is almost as bad as the fitness world marketing constantly saying you need to consume protein in a 45 minute window after training 🤦♂️ protein can take up to 12 hour's to fully digest... so the 45 minute window is nullified as your body is actually still utilising food digesting from hour's ago...
QUESTION: should the protein be full fat or low fat. I hear arguments for both….
First! Is there a way to modify the MAPS programs and use Resistance bands if you have limited equipment access?
Depends on the program. Anabolic program I’d say no. Mobility program yes.
@@SomeBodyIUsedToKnow8 i dont need mobility.
0:57 "thats why it carries some whey"
Its 25 g max for 2 hours
🧢🧢🧢🧢🧢
First they say theres no limit then they say it depends lol
Yeah I’ve been coming across comments on videos about protein that are saying “the body can’t absorb more than 50 grams a protein at a time” so eating any more than that as food or a shake is a waste. I’ve never bought into that. There many types of proteins and many foods as sources to say that. Some types of proteins digest faster than others. It’s going to depend on the person also. Like gut health, when’s the last time they ate, did they just finish an intense workout. There are too many variables to set some arbitrary number that’s supposed to apply to everyone. I’m sure if Larry Wheels and I both ate 100 grams of protein after a hard workout his body would use a lot more of it than mine. Hell his body might put almost every gram of it to good use while my body may convert a lot of it to fat and or send it out as waste in my urine. Say you’re going to 200 grams a day. Now I would say you’re body is going to make better use of it splitting it up for example into four 50 gram servings rather than take in all 200 grams at once. But that’s just the way I would go about it. I tend to do that with just about every supplement. I would rather my body take in smaller amounts more often than one big amount once a day.
This is why I don’t really like listening to people like this because they don’t really know what they’re talking about. I mean a lot of it is bang on. But if you have too much protein in your body, the excess will pass through your liver and undergo a process called gluconeogenesis which will turn the excess protein into carbohydrates.
what happens if I eat 140-150 grams of protein from 5pm to 9pm? Is that bad?
I'd say cramming an entire days worth of protein in 4 hours can't be a good thing. It would make your organs work way too hard in a short amount of time. Theres 24 hours in a day,no reason to only use 4 hours for ALL your vitamins an protein right?
if I eat 1kg of chicken breast is there any problem?
I really don't think you can compare a five guys burger to a ribeye... simply because of the processing factor of the burger meat. That's probably what's bothering your stomach... that and the grease.
So then how do you explain bodybuilders who are OMAD? Clearly they get all their protein in one delivery and it's getting utilized.
their digestion is more efficient
2023 study which included muscle biopsies, intake of 100g of protein post workout meal enhanced muscle protein synthesis greater than 25g 🤷♂️
I'm glad to be one of those people who can eat 80 - 100 g of protein in a meal and feel fine. Makes hitting my macros much easier.
You mind sharing the meals you eat?
I ate 90g per meal and never got constipated.
So I'm good to drink 170g of protein in one setting and get it over with. 🤔
(165lb bw).
GAINZZZZZ
I would literally die
@@Aaronduhmoron 🤣 I'm pretty sure the body would be like yeah no. Let's shit 150g of protein.
Yes its fine you can, the body will just digest it over a longer period of time.
@@azanny2624 your body only has so much insulin though. Protein has a very high insulin load (different than glycemic load) and eating more than your body can process throughout the day will cause problems. Assuming you're eating more than one meal per day ofc. That amount is different for everyone though.
It’s just a rule of thumb, you can eat more if you want. Your body will figure out how to use it if it needs it.
Im 5 feet tall 108 lbs and some days i want 50 gram of egg white protein and some days 60 grams vegan protein in one sitting and some days i want only 70 grams for the whole day! Sometimes for 3 to 4 days in a row i dont want alot of protein and the thought makes me bleh...so i listen and then appetite is on track for many weeks. I think whats happening is the female hormones affecting hubger and metabolic needs.
We need more research for women who lift and are still mentrating or in menopause
I eat 160g of ground turkey for 3 meals a day and be fine I eat every 3 hours
All of it, but it takes longer the more protein, the longer it takes.
I eat 150 g in one sitting! Something wrong with me?😊
Studies show that muscle protein synthesis is maximized at about 35g of high quality protein containing 2.5 grams of luecine
Are you legitimately saying you can only use 35 g of protein in a sitting???
@@RealTNF The way I've understood it (and I may be wrong) is that 30-40 grams is the amount of protein needed to fully stimulate muscle protein synthesis. Any amount over that doesn't further stimulate the muscle building process. This doesn't suggest there is a max protein per meal, only a minimum. So I don't think he is saying that only 35 grams can be used, but simply try to get the 30-40 grams in every meal. Any less than that is leaving out potential gains.
@@RealTNF i'm saying anything over that is kind of extra, you need to reach the threshold to turn on the molecular machinery to makes ribosomes make the proteins. So i aim for that minimum per meal, i could be eating 50g of protein per meal but then i'd need to cut back on carbs or fats to make sure i'm where i want to be on calories...everything is a balance :)
I think you are right but there’s a time period where your body can absorb more right?
Then there are factors, like deep tissue wounds.
For sure
I eat my meet first by itself. Then I eat the carbs second.
This guys need to study more, anything your body doesn't use, gets stored as fat or pooped out.
40g of protein is the max that's scientifically proven anyone can absorb for muscle growth, but its also proven that it doesn't apply to everyone since some tests show people can absorb 80g per sitting.
Bro-science 🤣
These sure are some bros. Lol
If the body KNOWS it must utilize protein to rebuild muscles, why would it only allow 20 - 40g to go towards that function? The human body is incredible at taking anythung, and turning it into nutrition. We as humans are likr trash cans. Gave us a great competitve. Advantage. Im not one of these protien cultists who lose their mind when anything remotely negative is said about protein. If anything the average person probably eats too much protien (see pritienaholic by Dr Garth Davis).
Came here after eating 2 large ribeye steaks and a chicken breast 😂
Common sense says that the stomach is a storage bag and it will use everything you put in there regardless of timing if you star shitting meat the same way you eat it let me know
That guy with the cap on is very annoying which is a shame I like this show!
They measured it based on the nitrogen in piss, further research shows yeah you can take a large amount much higher then 40g's BUT, if your reason for consuming protein for the purpose of muscle growth, the research shows you DO have a limit on how much per meal which varies based on weight, age, gender, genetics, etc. 30-35g at 140lbs. So, I'm not sure he's really looked into all the literature. Obviously nothing is 100% but currently the science seems to point quite well in that direction with many studies showing it to be that way.
They are all overweight. It’s their life to be in shape and that’s what they’ve achieved? If you wanna look like them then follow this advice
Tldr: they dont fuckin know, its all bro science.
😂
www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2
This was filled with bro science. 😂
The food stays in you for ideal 12 hours though....
❤
Some people eat one meal a day and build big muscles
I've never understood this argument of "back in the day, we used to do this"... Like everything else on this earth we have evolved for these ideas to become obsolete.
Plus back in the day our life spans were much lower. And its not all down to healthcare - food has a huge impact on lifespan
What is the best time to smoke?
Sativa in the morning indica before bed.
never bro, im an addict I have 1 year trying to quit not worth the addiction man, stop when you can
@@OOOOO0KKKKKKKK A year later, I hope you were able to overcome your lack of willpower to not smoke if thats what you wanted, because thats all it is, is a lack of will with weed smoke. It is not addictive depending on how you define addiction. the only thing that keeps you smoking is your WANT to smoke. That is not addiction in my book. There are no withdrawals. If it affects your mood when you dont smoke, that is a conscious choice due to your want to smoke, not a withdrawal symptom. You shouldnt spread half true information like that, just like how this video also did, they clearly arent well studied in how digestion works with protein. yeah everyone is different to an extent, however the digestive process is the same for all and protein is only absorbed in a specific part of the gut at a specific stage of digestion, not the entire time its in your body. It will absorb what it can in that part/stage and no more.
@@dervienerschlinger9462 i guess you don't understand addiction. I've been addicted to many different substances, and I can tell you the urge is the same for weed, for nicotine, for coke, for heroin, it is the same because at the base, the urge is the emotion that produces the hormones in my brain that led to specific thoughts, those "WANT" thoughts. And those thoughts ARE NOT me, that's my internal dialog which my brain organized around consuming, and feeling funny or good or giggly, my brain seeking dopamine where it can. That at the end of the day it is willpower, yes, but that's every addiction.
@@OOOOO0KKKKKKKK If you want to call that addiction than sure its every bit as "addictive" then literally any food or ingredient we take into our body or any activity that we enjoy. I will continue to not acknowledge that as addiction. the "urge" is NOT the same as nicotine coke or heroin, unless of course you are again referring to solely your want to smoke, It has nothing to do with the Endocannabinoid system. Dopamine doesnt count because the same dopamine you get from smoking weed is the same dopamine you can get from doing ANYTHING else that you enjoy doing, such as going diving fast, or chewing bubblegum or twirling your hair in your fingers or biting ones lip for some people are small coping mechanisms that release small amounts of dopamine to that person which they grow attached to doing. that is NOT the same as Nicotine coke or heroin that are actually physiologically addictive with real symptoms of withdraw upon sudden cessation. I too have fought addiction with alcohol and nicotine and to a lesser degree methamphetamine since my use of that was very light and short lived compared to hardcore addicts. 3 years clean btw. Have a great day. I wish you the best.
Careful with this one my roommate is an ex United States athlete he was on the squash team for seven years and he told me in his training with top trainers in the world that the body can only absorb about 20 g of protein per sitting and the majority of anything more than that is excreted. and it’s best to pace out protein every four hours for 24 hour. If possible, to build muscle. Making delayed protein released supplements good for nighttime use before bed.
From my understanding from andrew huberman and peter attia after 50 grams in one meal the body will process the protein into glucose.. so it still confuses me how much to eat in one sitting lol
Exactly. And highly processed lab proteins like whey isolate even more so. This can be tested with a cheap finger prick glucose monitor.
@@michaelsaez so is Attia correct? Googling this question only gives me sources claiming theres no limit per meal.
How does he knpw any of this... He doesn't seem like a scientist.
"What happens to the other 50g, it just comes out of your body?" Yes, that's what pooping is lol. Not saying they're wrong but it's funny is he asked a question with an obvious answer
When I eat 50-60 grams of protein in one meal without working out, my body gets oily and itchy. Reduced it to 35 when I am resting.. Works for me.
We need Layne Norton to enter the chat.
Disclaimer: Don't eat 100g+ of protein religiously. My dumbass did it or chicken breast and boom kidney stones. So yeah if your body tolerates it and your kidneys don't cause problems like aching etc... take their advice. I can't because I'm in stone city but your mileage may, and likely will, vary =)
100g every meal or a day ?
@@keanupezo Per meal. For someone who is 150 pounds the intake is 37.5g of protein I believe as a hard limit of what can actually be absorbed. Heavier you are the more it goes up. 100g is excessive but if you can do it without problems then fair play
Wow so you took scientific studies, misunderstood them, called them bullshit, introduced a bunch of anecdotal evidence, then did a bunch of waffling. Real enlightened thinkers.
Genetics as a big part due to hunter gather tribes
A whole lot of ignorance in both the video and the comment section on this one lol