Do we only absorb 30g of protein per meal? Top England doc explains

Protein trends are ruling the internet. From fitness enthusiasts talking about their protein sources to wellness gurus telling you how much protein to take in a day, there is so much information and misinformation around.One recent claim that has been making the rounds lately is that a person can only absorb 30 g of protein per meal. If that's the case, then protein maxxing is of no use. But is it true? Let’s ask the expert. Dr Kash Akhtar, a leading orthopedic knee surgeon who also has a degree in exercise physiology, has weighed in on this popular claim.

What is the role of protein in the body?

Protein is crucial for health. It is a building block of muscles, bones, skin, and other tissues. They serve as structural support, biochemical catalysts, hormones, enzymes, building blocks, and initiators of cellular death.

Can we only absorb 30 g of protein from one meal?

Claims that one can only absorb 30 grams of protein per meal are making the rounds. But Dr. Akhtar says it's just another piece of misinformation. “That's one of the most common fitness myths I hear, and it's not actually true,” he said in a video shared on Instagram. “I've been digging into the science behind health and aging, and this one needs clearing up. Here's the truth. Your body can absorb almost all of the protein that you eat, regardless of how much is in a meal,” he says.

Dr. Akhtar explains that the absorption of more protein is not really an issue. “What people really mean is the muscle protein synthesis, the process your body uses to build and repair muscle after eating, and that does have a limit per meal. Most studies show that 0.4 grams per kilogram of body weight of protein, or in real terms, 25 to 40 grams of protein for most people, maximizes protein muscle synthesis in one sitting,” he explains.

He adds that the beverages that come with claims of more protein may not really help. “So those shakes with 80 grams of protein that I was taking were not a good idea. I learn, I move on, I share, and I try to educate others to stop them from making the same mistakes that I did. So yes, spacing protein across the day does help,” he adds.

Dr. Akhtar suggests incorporating protein-rich foods throughout the day for the body to utilise them.

“Think of three to five protein-rich meals across the day rather than one big shake or meal. But don't panic if you go over 30 grams. That's extra protein, and it won't be wasted. It still supports other important functions like tissue repair, immune health, and satiety. I aim for 25 to 40 grams per meal, and I spread it across breakfast, lunch, dinner, and usually one post-training protein shake or bar.

It's not just about hitting a daily number,” he reminds.

How much protein should you consume in a day?

Adequate protein intake is crucial to staying healthy. According to the Food and Drug Administration (FDA), most US adults require around 50 g of protein daily. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, older adults may benefit from a slightly increased intake. But this again varies depending on your age, sex, health status, and activity levels.