How much protein can we really absorb? New research says it could be more than we thought
We know, we know, the idea that there is a 20 gram protein absorption limit has long been debunked. While we may know better, the idea that 'any gram of protein consumed over 20 grams will go to waste' still circulates. As well as this, past studies have shown that 20 grams of protein is sufficient to support muscle growth. Taqman
However, new evidence further supports the idea that there is no upper limit to our protein absorption post-resistance training. Therefore refuting the idea that we should be meticulously splitting our protein throughout the day and instead, aiming for a total protein goal for the day, split in a way that is most practical for our lifestyles.
But don't rush to chug your protein shakes all in one go, we still need to put in the graft on the gym floor to make our meals turn to muscle.
The new research published by Cell Reports Medicine has confirmed that the anabolic response to protein ingestion has no upper limit.
In the study, there were three different groups:
All groups completed a resistance training session. The body's response was assessed over a prolonged 12 hour period.
The researchers found a dose response relationship between protein intake and muscle protein synthesis and absorption. There was no saturation point of the muscles. Meaning even if you eat a large amount of protein in one meal, that protein is still effectively used by the body. Although, more time is required for protein digestion and amino acid absorption.
If 20 grams was the upper limit, we would see no greater amount of protein absorption, muscle protein synthesis and whole body net protein balance for group 2 (100 grams of protein). So, if you ingest a high amount of protein in one meal, you don't have to worry that anything over 20 grams will go to waste.
While it's still a good idea to eat three meals a day instead of one, working towards a total daily protein goal wouldn't hurt, regardless of how it's split up. We still would benefit from more research in this area to see the effect on muscle size, however, for now, protein distribution in your meals isn't much to sweat about.
It's also important to add that to make the gains we want, we still need to push ourselves in our resistance training sessions to put the protein to good use.
Aim for roughly two grams of protein per kilogram of bodyweight per day if you’re trying to gain muscle or preserve muscle while you drop fat.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
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