loader image
CloseStill loading? Close & continue.

SIGN IN YOUR ACCOUNT TO HAVE ACCESS TO DIFFERENT FEATURES

FORGOT YOUR PASSWORD?

FORGOT YOUR DETAILS?

AAH, WAIT, I REMEMBER NOW!
  • Contact Us
  • Sign Up
  • Sign In

Real Life Health and Fitness

Real Life Health and Fitness

Health and Fitness made easy and achievable for everyday 'real life' people.

Real Life Health and Fitness
Bolton: Unit 52 Halliwell Business Park, Rossini Street, Bolton, BL1 8DL. Oldham: Unit 29 Osborne Mill, Osborne Street, Oldham, England, OL9 6QQ

  • Timetable
  • Membership & PT
    • Unlimited Access Pass
    • Personal Training
    • Online Programmes
  • Shop
    • Booty Bandz
    • Booty Plan Home Edition
    • 4 Week Home Hell – On Sale!
    • Personal Nutrition Plan is on sale!
    • Shop All
  • Transformations
  • Meet The Team
  • Blog
  • No products in cart.
drawing of human body How much protein do you absorb per sitting
Real Life Health and Fitness
Tuesday, 19 January 2021 / Published in blog

How much Protein do You Absorb Per sitting?

‘’We can only absorb 30g of protein per sitting.’’

Where has this claim originated from?

This has been something that has circulated the health and fitness word for years now and has become somewhat a part of gym folklore. The amount we normally hear is that the body cannot absorb more than 30g of protein at a time. The claims have originated from the fact that for us to maximise muscle protein synthesis (the process of building new muscle tissue) a dose of protein around 20-40g is required in a single sitting.

Is it true?

Simply put, no. Just because 20-40g of protein seems to be the maximum amount used by our muscle at a given time it does not mean this is the maximum amount we can absorb. In fact we know we have pretty much an unlimited capacity to store amino acids from the protein we consume. Dependent on the protein source you are consuming, you will likely absorb almost all the protein you ingest. As an example meat has a protein digestibility percentage of around 94%, so if you consume 200g chicken breast (roughly containing 54g of protein), you will pretty much absorb all that protein. Your body likes to adapt to stresses and is pretty good at doing so, it can cope with far more protein than the 30g quoted. All your body is going to do is adapt by slowing down the digestion process during larger feeds.

Is the protein not used by our muscle therefore stored as fat? 

It’s simply not that black and white. Unlike carbohydrates and fat that are mainly used for energy, protein has a predominant role in a whole host of structures in our body including muscle, bone, organs, cells and enzyme function to name a few. So unlike carbohydrates and fat that can be stored in abundence, your body will tend to use the protein you ingest to support these structures. Now that’s not to say protein cannot be stored as fat but it’s an extensive and costly process to the body. All in all, it’s not something you need to be concerned about.

Is consuming 30g of protein per sitting therefore bad advice?

No, not at all. I myself feel 20-40g per meal over around 3-6 meals is a good dietary habit to introduce. This will not only help in achieving your goal of 1.6-2.2g per kg of bodyweight a day, it should also help with keeping hunger to a minimum, due to how filling protein is.

In summary, 30g of protein is not the maximum amount we can absorb in one sitting. Moreover, consuming more than 30g will not result in that additional protein being instantly stored as fat in the absence of calorie over consumption.

 

Curious to learn more about nutrition? Check out our personal meal plan service and learn from our masters lever nutritionist.

What you can read next

Meal Plan for Weight Loss
Is Diet Coke Bad For You?
Is Diet Coke Bad For You?
Healthy Sweet Potato Fries
Healthy Sweet Potato Fries

You must be logged in to post a comment.

Recent Posts

  • What Supplements should I take?

    What Supplements Do I Need?

    What Supplements Do I Need? Today I’m going to ...
  • What are the Online Plans?

    What are the Online Plans?

    What are the online plans? First of all I want ...
  • Meal replacement vs protein shakes

    Meal replacement vs protein shakes

    Meal replacement vs protein shakes So, for this...

Categories

  • blog

About Us

Health and Fitness made easy and achievable for everyday 'real life' people.
 07734-433-821
info@reallifehealthandfitness.co.uk
Bolton:
Unit 52 Halliwell Business Park
Rossini Street
Bolton, BL1 8DL
Oldham:
Unit 29 Osborne Mill
Osborne Street
Oldham, OL9 6QQ

Follow Us

@2021 Real Life Health and Fitness

Contact Us

Please use following contact form or simply call or email us in order to book a class or a personal training with desired trainer.

Location

Bolton:
Unit 52 Halliwell Business Park
Rossini Street
Bolton, BL1 8DL
Oldham:
Unit 29 Osborne Mill
Osborne Street
Oldham, OL9 6QQ

07734-433-821

info@reallifehealthandfitness.co.uk
TOP