Top Gym Tips

How Much Protein Can You Absorb?

Following the recent review by Brad Schoenfeld, PhD & Alan Aragon, I thought it would be fitting to finally put this myth to rest

It has been claimed that roughly 20-30g of protein is the maximum amount our body can utilise in one meal to optimise hypertrophy. Anything above this amount was believed to be oxidized for energy or transaminated to form urea and other organic acids

Based on their findings, they concluded that to maximise anabolism one should consume protein at a target intake of 0.4 g/kg of body weight/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day, this would lead to a maximum of 0.55 g/kg/meal