The idea that your body can only absorb a specific amount of protein per meal (often cited as 20–30 grams) is a common misconception. Here's what we know about how the body processes and absorbs protein:
Protein Absorption vs. Protein Utilization
Absorption:
The body can absorb all the protein you eat in a single meal. The small intestine efficiently absorbs amino acids (the building blocks of protein) from the protein you consume. There's no upper limit to how much protein the body can absorb, meaning it can absorb all of it, regardless of how much protein you eat at once.
Protein Utilization (Muscle Protein Synthesis):
The key question isn’t how much protein your body can absorb, but rather how much of that protein can be used for muscle repair and growth (muscle protein synthesis, or MPS) at one time. Only about 10% of the protein you eat contributes to muscle protein synthesis (PMID: 29414855). To maximize muscle building, aim for a daily protein intake of 1.6 – 2.2 g/kg (0.73 – 1 g/lb) based on your body weight (PMID: 32943392). Distributing protein across 3-6 meals may optimize muscle building (PMID: 33361498, PMID: 32321161). The ideal protein amount per meal for maximum muscle growth depends on your body weight. Recent research suggests around 0.4 grams of protein/kg per meal (0.2 g/lb) spread across four meals daily is optimal (PMID: 29497353). For instance, if you weigh 77 kg (~170 lbs), consuming 31-42 grams per meal across four meals is recommended.
When you consume more protein than your body needs for muscle repair and growth at a given meal, the extra protein is not wasted. Instead, it can be utilized for other bodily functions or excreted from the body.