Myth or reality: Can our bodies digest only 30gr. protein per meal ?

Prevailing perception for many years, that the human body can absorb 30gr. of protein approximately 150gr. chicken per meal. Anything over this limit believed that it will be stored in the body in the form of fat will be eliminated, but this is true in reality?

To understand how this seemingly arbitrary limit was the rule will have to go back where it started, years ago it seemed that the maximal muscular protein synthesis (MPS muscle protein synthesis) occurred in approximately 20-30gr. protein intake per meal, increasing this amount by 40gr. plus, appeared to be beneficial in protein synthesis,

This means that our body stores the extra protein in fat?

Not so fast.

Yes excess protein intake, which means amino acids, theoretically can be converted into glucose and then stored in fat in our body but this is a long and costly process for body. It is extremely unlikely to get fat from the excess protein. Fact is that, explorers who ate almost nothing but protein only, found themselves starving to death from a condition known as “rabbit starvation”.

Does however the extra protein can lead to increased muscle growth, developing our muscles occurs when you create a positive nitrogen balance self what it means that the protein obtained is greater than that used during the breakdown of muscle protein (MPB muscle protein breakdown ).

To be more understandable, while you are working out destroy muscle fibers, causing a controlled injury to our muscles so that pushing our muscles to restore existing damage but also to create more numerous muscles fibers so that to be ready for the next time, this is then growth happens when first, we give the suitable proteins so to always have a positive balance.

Well Recent studies have shown that taking for example 70 gr. protein per meal significantly improved protein synthesis throughout the body, dramatically reducing the breakdown of muscle proteins, which debunks the perception of 30 grams per meal.

In conclusion, if you want to maximize muscle growth and recovery, should minimize muscle damage and also should increase the protein synthesis. Then say that you should eat 70 grams of protein at each meal, but your body certainly can use more than 30 grams of protein in every meal!

Mitsaris Kostas
Certified Personal Trainer
Sport&Fitness Nutrionist

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