How much protein is too much in one sitting
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Optimal Protein Intake Per Meal: How Much is Too Much?
Protein Utilization in Muscle-Building
Maximum Protein Utilization in a Single Meal
The debate on the optimal amount of protein intake per meal for muscle-building is ongoing. Research suggests that muscle protein synthesis (MPS) is maximized with an intake of approximately 20-25 grams of high-quality protein per meal in young adults. Beyond this amount, excess protein is likely oxidized for energy or converted into urea and other organic acids. However, this finding is specific to fast-digesting proteins consumed without other macronutrients. When slower-digesting proteins are consumed with other macronutrients, the absorption is delayed, potentially enhancing the utilization of amino acids for muscle-building.
Recommended Per-Meal Protein Intake
To maximize anabolism, it is recommended to consume protein at a target intake of 0.4 grams per kilogram of body weight per meal, spread across at least four meals. This distribution helps achieve a minimum daily intake of 1.6 grams per kilogram of body weight. For those aiming for the upper daily intake of 2.2 grams per kilogram, the per-meal intake should be around 0.55 grams per kilogram.
Protein Requirements for Athletes
General Protein Recommendations
Dietary guidelines generally recommend an adequate protein intake of 0.8-0.9 grams per kilogram of body weight per day for individuals over the age of 19. This recommendation is considered sufficient to meet the nutrient requirements of nearly all healthy individuals. Despite this, there is no consensus that athletes or those engaging in regular physical activity require more protein than their sedentary counterparts.
Protein Intake for Athletes
However, practical recommendations for athletes often suggest higher protein intakes. Endurance athletes are recommended to consume 1.2 to 1.4 grams per kilogram of body weight per day, while resistance and strength-trained athletes may need as much as 1.6 to 1.7 grams per kilogram per day. Despite these recommendations, many athletes consume protein at levels beyond even the highest recommendations, indicating a potential gap between dietary guidelines and real-world practices.
Conclusion
In summary, while the optimal per-meal protein intake for muscle-building is around 20-25 grams, or 0.4 grams per kilogram of body weight, consuming protein beyond this amount in a single meal may not significantly enhance muscle protein synthesis and could lead to excess protein being oxidized or converted into other compounds. For athletes, higher daily protein intakes are often recommended, but the practical application of these guidelines varies widely. Balancing protein intake across multiple meals throughout the day is crucial for maximizing muscle-building and overall protein utilization.
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