Exploring Protein Absorption: The Myth of a 20-Gram Limit

The Shifting Paradigm of Protein Absorption

Protein absorption has often been misunderstood, leading to myths about limits per meal. Recent studies show that there may be no upper limit to how much protein we can absorb in one sitting, especially following resistance training. It’s crucial to focus on meeting daily protein needs rather than overthinking meal timing.

Understanding Muscle Protein Synthesis

Research published in Cell Reports Medicine has demonstrated that the body's anabolic response to protein consumption does not have an upper threshold. The study included three groups: one consuming 25 grams of protein, another consuming 100 grams, and a final group receiving a placebo. All participants performed resistance training, measuring physiological responses over a 12-hour period.

• Results revealed a clear dose-dependent relationship between protein intake and muscle protein synthesis.
• No saturation point was observed in the muscles, indicating that even large amounts of protein were effectively utilised.
• However, larger protein quantities required more time for digestion.

Debunking the 20-Gram Myth

If there were a cap at 20 grams, the group consuming 100 grams would not have demonstrated greater muscle protein synthesis or absorption. Therefore, we can conclude that consuming substantial amounts of protein in one sitting does not lead to waste.

1. Jeff Nippard noted, "We still haven't found the upper limit for protein absorption per meal, but it seems to be at least 100 grams."
2. Focus on daily protein intake rather than meal-specific limits.
3. Aiming for 2.2 grams of protein per kilogram of body weight per day is sufficient for muscle gain.