I’m no stranger to questions and considerations about how a lot protein you possibly can take pleasure in. I’ve seen the whole lot from worries about kidney injury (not scientific proof for these with wholesome kidneys) to (very wishful) considering that prime ranges of protein will routinely rework into muscle. If solely it had been that straightforward.
However, the most typical query often revolves round, “How a lot protein can I eat in a single meal?”
Personally, I like this query as a result of it’s sensible. You wish to eat and luxuriate in. That’s at all times my first rule for meals. However, for many individuals (together with these in right here), you’re additionally consuming for some well being purpose. So the query is sensible as a result of science makes it arduous to grasp, “How a lot?”
A number of what you’ll see on-line suggests that you just solely “want” 20 to 30 grams per meal. That will get twisted into you possibly can solely “use” 20 to 30 grams of protein. So let’s clear that up: You possibly can digest and eat way more than 20 to 30 grams of protein per meal.
It’s true that someplace round 30 grams you’ll maximize muscle protein synthesis (the method of utilizing protein for constructing muscle), however that’s not the one motive to eat protein. And, for those who eat greater than 30 grams in a meal, there are a lot of further advantages to consuming extra past muscle protein synthesis.
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