There is no “maximum amount of protein your body can digest” in a meal 🍽. I’ve heard many people say your body can only digest up to 30 grams of protein at a time. This makes no sense. Your body doesn't digest up to a certain amount of protein and then all of a sudden stop digesting food and let the remaining food sit there undigested. Your body will digest all of the protein you eat in a sitting (it might take a while). But, most of the protein from a high protein meal won’t go to building muscle 💪🏾.
What happens to the protein you eat?
There is no long-term storage site for amino acids, the building blocks of protein. Your stomach tissue will hold some amino acids temporarily, but, these won’t do much to build muscle later on (1,2). .
After eating a meal packed with protein, some of that protein will go to build muscle, some of it will go build other structures in the body (proteins, neurotransmitters and more) and the rest of the protein is used for energy or converted to body fat. The nitrogen (from amino acids) is combined with other compounds to form urea, a harmless waste product, which is processed by the kidneys and excreted in the urine (3). The graphic was created based on research in young men given 20 g of casein. The fate of amino acids from protein will change with age and disease states.
What determines per meal protein needs? Several factors including age, training status, total daily calorie intake (if you are cutting calories, total protein needs are higher), overall amount of protein consumed each day; the type (anti-nutrients?), quality and leucine and EAA content of the protein consumed at each meal, other nutrients consumed at meal time, training program, lean body mass, and health status.
If you want to learn more about per meal protein needs, the fate of protein in the body and how you can estimate how much you need, check out my blog by googling: “How Much Protein Can Your Body Use from One Meal?” and “Marie Spano.”
Found at: https://bit.ly/2ChdIrq
1 Clin Nutr 2013;32(2):309-13.
2 J Nutr 2008;138(11):2198-204.
3 Nutrients 2018;10(2): 180...
#nutrition #protein #muscle #eating