Protein Absorption: Breaking Down the Controversy and Myths

Protein is arguably the most important macronutrient in our diets, as the body cannot produce the nine essential amino acids it needs to function. The amount of protein an individual requires can vary based on age, physical activity, sex, overall health, and other factors.

But how should you consume that protein? Can you eat it all in one sitting, or is it better to spread it out throughout the day?

Your Protein Needs

Your protein needs are individual and depend on various factors. While there is a Recommended Dietary Allowance (RDA) for protein, this number should be viewed as a minimum to maintain lean body mass. The RDA for men is 56 grams, while for women, it is 46 grams. However, this amount is likely too low for most adults, as it does not take into account body weight, physical activity, or other factors that can increase protein requirements.

A better way to determine your protein needs is by considering your body weight and goals. To do this, first determine your body weight in kilograms by dividing your weight in pounds by 2.2.

Next, multiply your weight in kilograms by the recommended protein range:

• Normal-weight sedentary adults: 1.2 to 1.8 grams per kilogram
• Normal-weight active adults: 1.2 to 2.0 grams per kilogram
• Normal-weight active adults aiming for muscle gain: 1.2 to 2.4 grams per kilogram
• Overweight adults: 1.2 to 1.5 grams per kilogram

Now that you know your protein goal, how should you distribute protein throughout the day?

How Much Protein Per Meal?

There is quite a bit of controversy over how much protein can be absorbed in one meal. Older studies found that the body cannot absorb more than 30 grams of protein per meal and the rest is excreted in the urine. Additionally, eating too much protein at once was believed to negatively impact the body’s ability to build muscle.

Newer research found that while protein oxidation (breakdown) does go up after eating a high-protein meal, this did not impact protein utilization or absorption as much as was originally believed. Therefore, the 30 grams per meal recommendation may not be a hard and fast rule for most people.

When Should You Eat Protein?

How do you determine when to eat your protein? High-protein meals are generally more satiating than meals containing primarily carbohydrates. If you are aiming to lose or maintain weight, protein-rich meals can help you feel fuller for longer, reducing overall calorie intake throughout the day.

If you exercise, the timing of protein consumption may also matter. A position paper by the International Society of Sports Nutrition recommends that athletes consume protein every 3-4 hours throughout the day. For athletes with higher protein needs, spreading protein intake can help meet daily goals without feeling overly full.

High-Protein Sample Meal Plan

If you’re curious about what a day of eating might look like for a 150-pound person meeting their protein requirements, here’s a sample meal plan. A 150-pound sedentary individual needs between 82-113 grams of protein per day. Here’s how that could be distributed:

Breakfast

• 3 eggs (21 grams)
• 1 piece of whole wheat toast (3 grams)

Snack

• 1 scoop Garden of Life Raw Organic Vanilla Protein mixed with water (22 grams)

Lunch

• 4 ounces of salmon (32 grams)
• Salad with mixed greens

Dinner

• 4 ounces of grilled chicken (32 grams)
• 1 cup of asparagus (3 grams)

Total: 111 grams

With this meal plan, protein is distributed evenly throughout the day to keep you satisfied and help prevent overeating. Keep in mind that not every meal plan suits every lifestyle or goal, so tailor your protein intake to your specific needs.

Written by Ana Reisdorf, MS, RD

References:
1. Nutrient Recommendations and Databases. (n.d.). Retrieved May 30, 2023, from https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3), 543–568.
3. Layman, D.K. (2009). Dietary Guidelines Should Reflect New Understandings About Adult Protein Needs. Nutr Metab (Lond) 6, 12.
4. Schoenfeld, B. J., & Aragon, A. A. (2018). How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution. Journal of the International Society of Sports Nutrition, 15, 10.
5. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary Protein: Its Role in Satiety, Energetics, Weight Loss, and Health. The British Journal of Nutrition, 108 Suppl 2, S105–S112.
6. Jäger, R., Kerksick, C. M., Campbell, B., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14, 20.

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