Does your body absorb more than 25g of protein? Science has the answers!

For many years, we have lived under the belief that our bodies can only absorb a maximum of 20-25 grams of protein per meal. This "limit" has fundamentally influenced the diets of athletes and everyday people trying to optimize their macronutrient intake. The prevailing view was that anything extra was simply "waste" that the body would either eliminate or store as fat. However, this long-standing myth turned out to be - simply put - wrong.

A groundbreaking new study, published in the prestigious journal Cell Reports Medicine by a team led by J. Trommelen, provides a revolutionary look at how our bodies actually deal with protein. Their findings clearly indicate that our ability to use protein is much greater than we ever thought.

What does the new study reveal?

In the study, participants consumed 100 grams of protein in a single serving. The result? Not only did their bodies fully absorb this massive dose, but crucially, they used it effectively to build muscle, and for longer periods of time. This discovery directly contradicts previous recommendations.

Muscle protein synthesis, a process essential for muscle growth and recovery, remained elevated for over 12 hours after such a high dose of protein. This is significantly longer than expected for lower doses. In addition, key amino acids such as leucine were found to play a vital role in keeping the "switch" for muscle building in an active state. Most importantly: almost none of this extra protein went to waste. The body was able to use them effectively.

Conclusion

What does this mean for us in practice? The essential message is this: You don't have to limit yourself to 25 grams of protein per meal. Your body is capable of absorbing and efficiently using much more protein, especially after an intense workout. This is when your muscles are most ready to take in nutrients and use them for recovery and growth.

These findings open the door to a more flexible and efficient approach to protein intake. They suggest that we should focus more on total daily protein intake rather than strict limits for individual meals. If you've been struggling with dividing your protein into small portions throughout the day, you can breathe a sigh of relief. The key is to make sure you get enough total intake to support your fitness goals.

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Build muscle the smart way. Use this new knowledge to optimise your diet and boost your training results. Your muscles will thank you!

Source: Trommelen, J., et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine.