Sam Askins

How much protein can your body absorb in one meal? The answer might shock you. It's commonly believed that your body can only absorb 20-30 grams of protein per meal. I've always doubted this, based on both personal experiences and client data. Some of my clients regularly consume up to 75 grams of protein in one meal, with positive gains in their lean mass. A recent study lead by @JornTrommelen and his team at Nutrition Tactics challenges the conventional wisdom on protein consumption. Researchers compared different post-exercise milk protein amounts (0g, 25g, and 100g) in young adults, measuring over 12 hours. What they found was the 100-gram group was still digesting protein and had the highest muscle protein synthesis after 12 hours. What are the big takeaways? 1. The bodybuilding bros were right again. 2. It suggests that fewer, larger meals might be as effective as frequent ones. 3. If your final meal is 100 grams of protein you might still be processing it even after 12 hours of eating. 4. The study was done post-workout. I'd like to see what happens in a non-trained individual. 5. Science is still slow to catch up to what we know in real time. In any case, protein is the most important nutrient on the planet. I recommend 1 gram per pound of ideal bodyweight for our clients. Now if you don't mind, I'm about to get myself some delectable 350-gram striploin steaks for Christmas. Ps. Here's the link to the study done by @JornTrommelen. Highly recommend giving it a read: cell.com/cell-reports-medici…