From the Research
Your body can digest and utilize approximately 20-30 grams of protein per meal for muscle protein synthesis, with optimal results achieved by spreading protein intake across multiple meals throughout the day. The digestive system can process larger quantities of protein, but excess protein may be used for other bodily functions or stored as fat rather than contributing directly to muscle building 1. Factors affecting protein utilization include body size, age, activity level, and protein source, with animal proteins generally being more bioavailable than plant proteins 2. Protein digestion occurs gradually over several hours, with amino acids being continuously released into the bloodstream.
For optimal muscle growth and recovery, it is recommended to consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals, reaching a minimum of 1.6 g/kg/day 1. The upper daily intake of 2.2 g/kg/day can be spread out over four meals, necessitating a maximum of 0.55 g/kg/meal 1. Consuming 1-2 daily meals with protein content from 30 to 45 g may be an important strategy for increasing and/or maintaining lean body mass and muscle strength with aging 3.
It is essential to consider not only the quantity but also the quality of protein, including the ratio of indispensable amino acids 4. The recommended dietary allowance of protein for a healthy adult with minimal physical activity is 0.8 g protein per kg body weight per day, but higher intakes of 1.0,1.3, and 1.6 g protein per kg body weight per day are recommended for individuals with minimal, moderate, and intense physical activity, respectively 2. Chronic high protein intake (>2 g per kg body weight per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided 2.
Key points to consider:
- Protein digestion and utilization vary by individual
- Excess protein may be used for other bodily functions or stored as fat
- Optimal muscle growth and recovery are achieved by spreading protein intake across multiple meals
- Protein quality, including the ratio of indispensable amino acids, is essential
- Higher protein intakes may be beneficial for athletic performance and healthy aging, but chronic high protein intake should be avoided due to potential health risks 5.