The general recommendations are to consume 15 to 30 grams of protein at each meal. Studies show that a higher intake of more than 40 grams at one time is no more beneficial than the recommended amount of 15 to 30 grams at one time. Don't waste your money in excessive amounts. You can eat as much protein as you want in one sitting.
There's a limit to how fast the body can absorb protein, but any excess protein will simply lodge in the intestine. Both Calder and Mancella state that the ideal is to consume no more than 30 grams of protein per meal, since excess protein is excreted through the urine. It's important to note that consuming more than 30 grams of protein is too much for a single meal, as anything greater than that amount will go directly to the kidneys. The results showed that higher protein intake promoted a significantly greater anabolic response throughout the body, which was mainly attributed to a greater attenuation of protein degradation.
Now, every time I put my whey protein in milk or drink a bowl full of boiled beans, I wouldn't feel so guilty. Mancella explains that eating protein doesn't immediately produce energy like fats and carbohydrates do, so the body redirects metabolic processes to create energy. Since the participants consumed abundant and varied meals, such as whole foods that not only contained protein, but also carbohydrates and dietary fats, it is logical to speculate that this delayed the digestion and absorption of AA compared to liquid consumption of isolated protein sources. Both acute and long-term studies on the subject were evaluated and their conclusions regarding the use of protein during meals and its implications for the distribution of protein food throughout the day were contextualized.
This notion of “maximum protein intake limit” is partly due to early studies that observed increased nitrogen losses in the urine as protein intake increased. It seems logical that a slower-acting source of protein, especially when consumed in combination with other macronutrients, delays absorption and therefore improves the utilization of the AA component. In one trial, subjects received 20 g of whey protein immediately after performing total body resistance training; in the other trial, the same protocol was instituted, but the subjects received a 40 g bolus of whey protein after training. The only significant difference in this case is that a meal that contains more protein will take longer to digest than a meal that contains less protein.
As I mentioned a second ago, the maximum amount of protein you could consume in a single meal. There is controversy about the maximum amount of protein that can be used to build lean tissue in a single meal for people doing regulated resistance training. Therefore, it can be speculated that some, if not many, of the anti-catabolic benefits associated with increased protein intake come from tissues other than muscle, probably from the intestine. After digestion of a protein source, the constituent amino acids (AA) are transported through the enterocytes of the intestinal wall, enter the hepatic portal circulation, and AAs that are not used directly by the liver pass into the bloodstream, after which almost all ingested AA are available for use in tissues.
The small intestine is the place where, under normal conditions, approximately 95% of dietary protein is absorbed and the unabsorbed fragment goes to the colon to be fermented by bacteria...
