How much protien per meal?


#1

The myth varies from 20-30g, but we’ve all heard it and most of us on here have argued about it at some point or another. People adamantly still claim it in gyms, on forums, on podcasts and in articles all the time, yet for a long time the evidence has suggested the truth to be different and no credible researchers claim it, and just about every experienced bodybuilder and coach has worked out for themselves it’s not true either.

Verdict - it’s a myth that keeps repeating and repeatedly needs busting. No, you can definitely utilize more than 20-30g protein per feed for muscle building.

Here’s some science to confirm and explain it and suggest a more optimal view to protein dosing-

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Abstract
Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day. The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/mea


#2

honestly i am confused so how many grams a day does this equal to?..google said about 61 grams…but when i put that in ounces its barely over 2 ounces…am i doing something wrong? lol!


#3

if thats the case i have been waaay over doing it on the protein


#4

1 gram per lb of body weight minimum. On cycle youllmpeolly want it a little higher but that can be dependent on yourself and your body but idk anyone hat would say less than 1g


#5

Im big on protien in my diet especially while on cycle like now its 6 meals right now at 50grams a meal. Possibly more with my 2 mid day meals.
300g protein ed minimum
I can’t do big carbs I get extremely bloated so I go big with protien I only have changed this diet for 1 cycle and my diet messed up everything for me. Also some of the gear was garbage. Diet is everything and knowing how your body will react to how you tweak your diet is a great tool to use when searching for a certain goal.


#6

so u have like one 8 oz breast with everl meal about?..do then i should be doing like 4 oz then?..i have been way over doing it but thats because i am carbless so i use the protein also for energy and feeling full


#7

I’ve read over 40 g at a meal is all your body can use. Anything above that comes out your arse and isn’t processed. If you weigh 180 and want to weigh 210 then you should be eating 210 Gram’s per day is my understanding.


#8

Eating what you weigh only keeps that weight , so they say. However I’ve gained muscle on far less protien than I should of. That’s for sure. It’s just better, and supports growth. Imo


#9

I eat what feels right after 25 years from 8oz to 16 oz and as: long as I’m gaining I’ll stick to my macro intake I’ll increase here and there


#10

thats per meal?


#11

I’ve always gone off the 1 gm per lean muscle weight…not just body weight…seems to work for me and people I’ve trained…on or off gear. Divided by 5 meals.


#12

Yeah what mountainman said, I basically eat everything I see,my before bed snack is typically a half box a cereal, a casein Shake with a few raw eggs in it


#13

I know you didn’t mean that you just eat whatever but you eat what feels right, I double my weight in protein per day so approx 370 grams, I triple my weight in carbs, so approx 555, and cals no less then 4000, I hate saying the whole I’m a hardgainer type guy, but I’m fighting hereditary big time both my parents are small skinny with high metabolism so am I, but in two months I put on ten lbs and I’m running things people use to cut with so I’m superfucking happy about that


#14

ok i am looking oz wise…1 oz of chicken is aparently 8 grams of proteing…either i am not understanding or i have been eating wwwwaaaay to much protein…cus i am having 8 oz with every meal and so sometimes i just get in 2 or 3 so i would have 24 oz of chicken or turkey …a day…and if i have a steak i am looking at getting a 16 oz…thats not including my other meals…so from that perspective… so some one that is 170 is suppose to have 3 to 4 oz of protein per meal only?


#15

so if i am understanding this right…currently at 232 lbs…i am only suppose to be having 2 to 3 oz of chicken breast lets say…per meal…i am carbless 97% so not doing carbs…what ever carbs i do get is in coffee with creamer and my veggies…so i am jusg trying to see that maybe thats what i am doing wrong as to why the weight is not dropping as fast…is because i am over eating on the proteins per day? just a lil confused cus anything i thought under 8 oz per meal is starvation foe a active dude lol!!


#16

Shoot for 1g of protein per lb bro. Simple as that. If you want more to make up your macros or overall cals than go for it. I’m pretty sure you’ve been short on protein. We’ve chatted about this in your log I believe. You want 232g protein a day minimum.


#17

i will go look. yes thank you so much…i just got confused because i go by oz…i get confruuzed easily sometimes and distracted with same info phrased differently is like a whole other beast with a brain that lacks nourishment! :rofl::rofl::rofl::rofl::rofl:


#18

@Fitraver…you are like…NO YOU DONT!..the laaast thing this dude should think is he is eating too much still! :joy::joy::joy::joy::joy::rofl:


#19

Yes I’ll eat 16 oz of ground beef for 1 meal it’s not just about protien it’s being in a calorie surplus also to add muscle if you thinks my meals are large you should see on of jay cutlers meals makes mine look like a snack


#20

No shit hahahah