As far as I can remember, people in the fitness business believed that you could only take 30 grams of protein in one session. Nobody ever bothered to explain what would happen if you were to eat 31 grams, but the idea must be that the small intestine in the NBA would act like a forward motion, rejecting that shit whose thousands of villi like many fingers are shaking to say, "Not in our house."
This 30-gram barrier was considered an unchangeable fact, and no one knows exactly where it originated, but we can say with certainty that it's completely wrong.
The truth is the only limits to the amount of protein you can take in a session is the size of your stomach.
Protein Synthesis: Only Part of the Equation
When you examine the different types of body, it becomes more useful to use protein. Consuming 30 grams of protein after a workout increases muscle protein synthesis by about 50%, but it gets stuck.
You could triple your protein intake to 90 grams, but that would not be so. Not much can be done to increase muscle protein synthesis (1
That's no proof that the 30-gram people were right per session. They forget that protein is also needed for a whole host of other things, and the body takes precedence over these other things.
Protein is, as you know, an essential nutrient. It is broken down into amino acids and the body can not get them from fat or carbohydrates, no matter how delicious they are. These amino acids are used to make hormones, enzymes, immune factors and other non-muscle tissue. When the protein requirements for all of this are met, the body can use the surplus to increase muscle protein synthesis.
In other words, you can not rob Peter's hormone and enzyme requirements to pay for Paul's muscle protein synthesis. In the APCO Police Code this would be classified as a 10-65 or armed robbery – not to be confused with a 10-68, which is Livestock in Roadway.
How much per session?
For most lifters, it makes sense to take in about 40g of protein in one session. This would be sufficient to meet the hormone, enzyme, immune factor and non-muscle tissue requirements, and sufficient protein should be available to maximize muscle protein synthesis.
Of course, people vary in size, level of activity and age and hormone levels, but the 40 grams per serving is usually a good number for most people. Brad Schoenfeld and T-Nation collaborator Alan Aragon have formulated similar recommendations in their groundbreaking study on this topic (2).
Is eating more of a waste of time and money?
This brings us to the next logical question: What happens to a protein intake over 40 grams? It is easily converted to glucose and either used as an energy source or stored as fat. However, there are good reasons why you want to use protein as an energy source for carbohydrates or fat:
- Protein keeps you full for longer, so the Kibosh relinquishes the urge to lose excess calories.
- Protein has the largest TEF (Thermic Effect of Food) of the three nutrients (fat, carbohydrates and protein). If you eat 100 calories of protein, about 10 of those calories are needed to process the protein.
- Protein has a minimal effect on blood sugar levels, so there is no increase in insulin.
Take up about 40 grams per serving to build muscle. For body compositions (maximum muscle, minimum amount of fat), add up to 40 grams per session, up to 35-40% of the total calories.
You can do this by eating large amounts of whole. Food protein sources several times a day, it is quite difficult to dispense with the help of a high-quality protein powder.
Science discovers how much protein you need
How much protein do you really need?
- Symon's TB1, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. "A moderate dose of high quality protein maximizes skeletal muscle protein synthesis in young and elderly people," J Am Diet Assoc., 2009, Sep (9); 1582-6.
- Brad Jon Schoenfeld and Alan Albert Aragon: "How much protein can the body use to build muscle in a single meal? Consequences for daily protein distribution," International Journal of Sports Nutrition, 2018, 15:10