How Much Protein Can Our Bodies Absorb Per Meal and Per Day? (Ask the RD) | MyFitnessPal
Vložit
- čas přidán 27. 08. 2024
- Studies show we can only use 20-30 grams of protein per meal and about 0.8-1.2 grams per kilogram of body weight per day.*
Wondering how much protein you need every day? Registered Dietitian Whitney English explains why it’s important to practice moderation, even when it comes to protein.
We’re often told that we need to eat huge amounts of protein to build muscle. But the truth is: too much of anything is good for nothing. Unlike carbohydrates and fat, our bodies don’t have a way to store excess protein. That means any protein beyond what your body needs is either:
- Burned (inefficiently) for energy
- Converted to fat
Eating too much protein has also been linked to an increased risk of chronic diseases, like diabetes, cancer, and heart disease.
So, how much protein should you eat? Here are six things to keep in mind:
- Plan to eat about 20 to 30 grams of protein at meals. Anything over that won’t be used efficiently.
- Try to consume between 10-35% of your daily calories from protein. (Any more and you’ll be left with an unbalanced diet and may miss out on vital nutrients.)
- Aim to eat about 0.8 to 1.2 grams of protein per kilogram of body weight every day.
- Keep in mind that the amount of protein your body needs also depends on factors like age and activity level.
- Spreading your protein intake throughout the day is key.
- Always balance your meals with good sources of complex carbohydrates and unsaturated fat.
MEET YOUR NUTRITION GOALS WITH MYFITNESSPAL
MyFitnessPal has a complete set of tools to help you practice healthy habits, meet goals and track your progress along the way. Start your journey or keep it going. Go to the app and log a meal: myfitnesspal.a...
*Research can be found here: pubmed.ncbi.nl....
![Can the body only absorb 20 g protein per meal? [Science]](http://i.ytimg.com/vi/NmAuWIFVwMI/mqdefault.jpg)
The advice in this video is absolute complete nonsense. Countless studies have debunked the "max 30g" per limit and shown benefits even up to 2.2g protein per kg of Lean Body Mass.
You don’t read with much understanding, The literature says you can absorb all the protein but the body max at around 30g that can be used towards body function (use for muscle buildup, enzymes making, organ repair etc) so if you eat more that what the body can used then it may cause problems
@@Drivenwithambition The 30g protein axiom was thoroughly debunked 5-10 years ago. In a nutshell, the original studies purporting the 30g max were flawed and only considered Muscle Protein Synthesis (MPS), which is only HALF of the anabolic response to protein intake--the other half is Muscle Protein Breakdown (MPD). Protein anabolism occurs when protein synthesis exceeds breakdown. While MPS maximizes at 30g per meal, MPD suppression CONTINUES beyond 30g, and the NET protein synthesis continues way beyond the supposed 30g limit. The best study is Deutz/Wolfe from 2013: www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/#R13. In reality, 30g represents the BARE MINIMUM requirement per meal for maximal protein anabolic response. For instance, It would be better to eat two meals of 50g protein/meal than 4 meals of 25g/meal. See how scientific should work? You should READ the science, understand it, and don't just repeat the tropes propagated by "fitness experts" on social media.
Agreed, a 2020 study showed an incredible spike in protein synthesis if the subjects consume 80% of their total protein needs in one sitting.
That pretty much debunks (again) the 30 gram abortion rate
i dont know about the hard facts given in this video, but i really dont think theres a way for someone to consistently do 2.2g of protein per kg every day, thats 170 grams of protein for someone thats 170 pounds, aint no way the body is going to be able to keep up with breaking that down every day, even over a short period. this is why you go to the gym and it absolutely reaks in the mens washroom, all the guys think they need extreme amounts of protein, and most of it goes straight thru them and reaks up the washroom haha
@@johnrunnion7570 Agreed. Also, evolutionarily, 30g limit does not make sense. Man live in the ancient era usually got chance to have big meatful meal once per several days. Their digestion system is prepared for such huge meals. And their body should be able to use the precious protein as well, although might not 100% be used for musel building.
She is saying that I can only absorb 30g per meal. She's also saying that I should eat .8 to 1 gram per pound of my body weight, (200LBS,) That means that I should have 7 meals per day. That can't be right. Does she know what she's talking about?
I don't think so, she parrots the same ignorance that has the population sick.
According to this a 175 pound man may need about 210 grams of protein per day. If you can only absorb 30 grams per mean that would mean you'd need to eat 7 meals per day????
You are incorrectly calculating x pounds vs kilograms. You need to figure out how many kilograms 175 pounds is, then x 1.2 at the max.
At the low end of protein per day for you it's 63.5 grams (your weight converted to kilograms is 79.3787). At the higher end it would be 95.25. I think you could figure out that this can be divided by 3 meals to be between 20-30 grams per meal.
Could you please cite your sources? Thanks.
She did. She literally said ''Studies show''. It's not her fault if you can't find what studies she's talking about. Seriously do your research.
@@joeeygtx that's not how the burden of proof works man. They're making the claim, they need to provide sources. Saying "studies show" means nothing. I could say that studies show when I eat cereal it turns to gold, you gonna believe me because I said studies show it, or do you want some sort of proof?
The problem with the "studies" that are sometimes actually provided are that they are most likely biased, not peer reviewed, and not done in a scientific manner meaning they can literally manipulate the data to make it say whatever they want it to
@@joeeygtx saying "studies show" is not a citation. If you wrote "studies show" in a paper in university when talking about data, you would fail. Citing your sources when making claims supports those claims, and that is especially important when making claims about science and health matters.
Ignore the advice in this video. If anything, 30g/meal is the MINIMUM, not maximum for optimal anabolic response. www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/#R13
@@joeeygtx She can't cite the studies but I can cite the studies that refute what she's saying. Ignore the advice in this video. If anything, 30g/meal is the MINIMUM, not maximum for optimal anabolic response. www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/#R13
So a 270 pund bodybuilder would need to eat even asleep to reach his protein needs....
This is a myth, you need to update your data.
Technically the fat tissue can still be used for energy and building muscle, so it makes sense that's why the study found similar results between the trainer eating 150g of protein in one meal and the person spreading it out between 5 meals.
I know after eating 97 grams of protein today I am totally stuffed. I am supposed to eat 150 grams. There is no way I can do that. It’s about 2.30 and I will have dinner about 5.30 and I won’t really be hungry. 😢
This is the worst information ever. How has she not taken this video down yet
Must be an AMA sponsored video. 😏
I think that per pound of bodyweight guideline needs to be fleshed out a bit. What if you are overweight? Is that per pound of muscle or literally per pound of bodyweight?
I believe it is based on your lean body mass. I weigh 144 and have 110 of lean body mass so that is how many g of protein I aim for.
1g per pound at ideal body weight
Does not tell you how much time must pass between consumption.
You have a lot of studying to do
Lmao this is nonsense.
This is absolutely WRONG !! Multiple studies say the opposite. You should check your sources.
How is that possible for chicken protein absoption rate is 2 gr per hour it means that we can digest and absorb onley 48 gr of protein during 24 houres from chiken is that statment correct ?
What scientific source she got that from, university of blabla
She's repeating same ol' trope propagated on social media. She can't cite her sources, but I can cite sources that refute what she's saying. If anything, 30g/meal is the MINIMUM, not maximum for optimal anabolic response. www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/#R13
This is like nourotic muscle and fitness magazine early 2000s diet info. Eat 7 fuc*in meals a day.
Great…
Now that I heard her nonsense, I‘ll have to delete the app😢