I’m no complete stranger to questions and issues about just how much protein you can enjoy. I have actually seen everything from fret about kidney damage (not clinical evidence for those with healthy kidneys) to (really wishful) thinking that high levels of protein will instantly transform into muscle. If just it were that basic.

However, the most common question usually revolves around, “How much protein can I eat in one meal?”

Personally, I like this concern due to the fact that it’s useful. You want to consume and delight in. That’s constantly my first rule for meals. But, for many individuals (consisting of those in here), you’re likewise eating for some health goal. So the question makes good sense since science makes it tough to understand, “How much?”

A great deal of what you’ll see online recommends that you just “need” 20 to 30 grams per meal. That gets twisted into you can only “use” 20 to 30 grams of protein. So let’s clear that up: You can digest and consume much more than 20 to 30 grams of protein per meal.

It’s true that somewhere around 30 grams you will maximize muscle protein synthesis (the procedure of using protein for constructing muscle), but that’s not the only reason to eat protein. And, if you consume more than 30 grams in a meal, there are many additional benefits to consuming more beyond muscle protein synthesis.

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