How much protein in one meal

[NiceEmperor]

I just ate around 115g of protein in one meal and I'm not sure if my body will properly utilize or if some protein just goes to "waste". I sometimes hear people talk about that your body can absorb max 30 or 60g of protein in one meal and I don't know what to think of it. Is it fine to eat over 100g of protein in one big meal or should I evenly distribute my protein intake throughout the day?

[boo99]

I just ate around 115g of protein in one meal and I'm not sure if my body will properly utilize or if some protein just goes to "waste". I sometimes hear people talk about that your body can absorb max 30 or 60g of protein in one meal and I don't know what to think of it. Is it fine to eat over 100g of protein in one big meal or should I evenly distribute my protein intake throughout the day?

It will absorb it all

However it is best for optimizing MPS to have it spread out thru the day in 3-5 meals

[rhadam]

I just ate around 115g of protein in one meal and I'm not sure if my body will properly utilize or if some protein just goes to "waste". I sometimes hear people talk about that your body can absorb max 30 or 60g of protein in one meal and I don't know what to think of it. Is it fine to eat over 100g of protein in one big meal or should I evenly distribute my protein intake throughout the day?

A good portion of that will be excreted.

[kusok]

A good portion of that will be excreted.

Does it really work that way? When we eat some big steak, that stuff digests for many many many hours.

[AdamWW]

Does it really work that way? When we eat some big steak, that stuff digests for many many many hours.

On average it takes 6-8 hours for food to clear the small intestine, which is where almost all protein is absorbed. So if you consume 115grams at once, you’d need to be capable of absorbing almost all of that within that 6-8 hours I imagine. I’m not sure that’s easy for your body to do but I could be wrong.

[boo99]

I forgot to ask in my OP, to the OP...one time...no worries as far as MPS etc...but is this something you do regularly and if so, why? And why not just distribute it evenly?

[NiceEmperor]

I forgot to ask in my OP, to the OP...one time...no worries as far as MPS etc...but is this something you do regularly and if so, why? And why not just distribute it evenly?

Sometimes I just have time for only 2 meals in a day and I try to eat atleast 200g of protein per day

[Mrpb]

Does it really work that way? When we eat some big steak, that stuff digests for many many many hours.

Yes. If you eat that much protein in one meal more AA will end up being oxidized or as urea.

Digesting can take a long time but the AA are stripped off earlier.

[backinthegymbro]

Does it really work that way? When we eat some big steak, that stuff digests for many many many hours.

This. Takes 6-8 hours for food to digest. Humans weren't made so they could eat every few hours with a fridge nearby.
In the beginning, there were hunters and gatherers. We're still mammals. I don't see a lion eating only 50 grams of protein every 3 hour. It just eats 50lbs of meat in one go.
Doubt he will waste all of those proteins either.

Pretty sure you'll be fine op.

[Mrpb]

Sometimes I just have time for only 2 meals in a day and I try to eat atleast 200g of protein per day

It's not ideal but if you're satisfied with your rate of progress there's no need to change it. 4 meals of 50 gram protein would be slightly more optimal.

This. Takes 6-8 hours for food to digest.

A mixed meal with steak will take longer to digest. That's not what matters though. What matters is how long MPS is significantly stimulated.

[AdamWW]

This. Takes 6-8 hours for food to digest. Humans weren't made so they could eat every few hours with a fridge nearby.
In the beginning, there were hunters and gatherers. We're still mammals. I don't see a lion eating only 50 grams of protein every 3 hour. It just eats 50lbs of meat in one go.
Doubt he will waste all of those proteins either.

Pretty sure you'll be fine op.

We’re not lions, we do not have the same digestive tracts

[Nicksosure1]

Question concerning this.

How do people following an IF diet, especially with a very small eating window, ever make gains? If one was consuming the minimum amount of protein required, and indeed a lot of it was "wasted", wouldn't they essentially be under their protein requirement? I'm kind of skeptical about this protein wasting stuff.

[AdamWW]

Question concerning this.

How do people following an IF diet, especially with a very small eating window, ever make gains? If one was consuming the minimum amount of protein required, and indeed a lot of it was "wasted", wouldn't they essentially be under their protein requirement? I'm kind of skeptical about this protein wasting stuff.

Well there's a difference between making no gains, making some gains, and making optimal gains...

MPS is never ZERO if you're lifting and eating at least one time...

[NiceEmperor]

I'm asking myself the same thing for a while now. If it's true that the body can utilize for example 60g of protein in a time window of 3 hours, people who practice IF or Omad should lose all their gains

[AdamWW]

I'm asking myself the same thing for a while now. If it's true that the body can utilize for example 60g of protein in a time window of 3 hours, people who practice IF or Omad should lose all their gains

Please see my above response.

[Nicksosure1]

Well there's a difference between making no gains, making some gains, and making optimal gains...

MPS is never ZERO if you're lifting and eating at least one time...

I guess I'm just having a hard time understanding the meaning of protein-wasting then. It was just seemed to me that if an IF'er was only eating the minimum, and a lot of that was excreted through urine, they would be under the needed amount to balance breakdown vs growth, essentially making NO gains.

[Mrpb]

Food for thought: Martin Berkhan who popularised IF for bodybuilding recommends very high protein intake (±1.5 gram per pound) and to include a lot of casein with the last meal. He also recommends sipping on BCAAs during the fasting window.

If IF was so efficient for protein intake, why do you think he would recommend all that?

I guess I'm just having a hard time understanding the meaning of protein-wasting then. It was just seemed to me that if an IF'er was only eating the minimum, and a lot of that was excreted through urine, they would be under the needed amount to balance breakdown vs growth, essentially making NO gains.

Instead of thinking in black and white terms, consider thinking in shades of grey. Protein 'wasting' always happens to some extent for people who eat >0.8 gram protein per lb. Just proportionally more if you eat very large protein servings.

[NiceEmperor]

But how can be IF be so incredibly popular then if it's not optimal at all?

[Mrpb]

But how can be IF be so incredibly popular then if it's not optimal at all?

I didn't say it's "not optimal at all". I'm saying it's slightly less optimal if you want to maximise muscle gain.

So popular? Maybe for cutting, because it's easy. For muscle gain I think it's gotten less popular. Among competitive bodybuilders it's probably even less popular.

If you happen to be a beginner I wouldn't worry about protein spread. You can make good gains for a while by just focussing on training and eating enough.

Protein spread is probably more relevant for intermediates and beyond.

[Nicksosure1]

Food for thought: Martin Berkhan who popularised IF for bodybuilding recommends very high protein intake (±1.5 gram per pound) and to include a lot of casein with the last meal. He also recommends sipping on BCAAs during the fasting window.

If IF was so efficient for protein intake, why do you think he would recommend all that?



Instead of thinking in black and white terms, consider thinking in shades of grey. Protein 'wasting' always happens to some extent for people who eat >0.8 gram protein per lb. Just proportionally more if you eat very large protein servings.

I see.

While we're on the topic, what determines the amount that is excreted vs the amount that is used for gluconeogenesis? Is it relative to the amount of glucose already present as glycogen and in the bloodstream?

Sorry, these are random questions that keep popping into my head ha

[boo99]

Protein spread is probably more relevant for intermediates and beyond.

And me, the elderly lol

[Mrpb]

I see.

While we're on the topic, what determines the amount that is excreted vs the amount that is used for gluconeogenesis? Is it relative to the amount of glucose already present as glycogen and in the bloodstream?

Sorry, these are random questions that keep popping into my head ha

Good questions. I'm not sure. While I've seen the studies that show eating a large amount of protein increases urea production and AA oxidation, I haven't seen studies showing that it increases gluconeogenesis. I'm not sure though about the last part. It's not something that I've looked deeply into.

[Nicksosure1]

Good questions. I'm not sure. While I've seen the studies that show eating a large amount of protein increases urea production and AA oxidation, I haven't seen studies showing that it increases gluconeogenesis. I'm not sure though about the last part. It's not something that I've looked deeply into.

Gotcha. Appreciate the knowledge drop. Still on rep spread or I'd hit ya.

[hardyboysare]

Gotcha. Appreciate the knowledge drop. Still on rep spread or I'd hit ya.

My understanding it depends on if the individual is in a energy surplus or deficit. If an individual is in a caloric surplus and especially when carbs are available (I assume fats would do the same due to the use of the body utilising fatty acids as energy before protein) then excess protein will be excreted more through urea production and AA oxidation instead of being used as glucose through gluconeogenesis. As carbs are a more effective source of energy and gluconeogenesis is wasteful.

However when in a caloric deficit the use of protein is more directed towards gluconeogenesis for energy use when in an excess past the needs for lean tissue and hormonal production. Seemingly this is simply because the bodies availability of glycogen stores are usually reduced as carbs are reduced when in a caloric deficit therefore protein is used to make glycogen to try and meet the bodies energy demands, as fats aren't required to be broken down to glucose for energy use.

https://diabetes.diabetesjournals.org/content/62/5/1435

[Nicksosure1]

My understanding it depends on if the individual is in a energy surplus or deficit. If an individual is in a caloric surplus and especially when carbs are available (I assume fats would do the same due to the use of the body utilising fatty acids as energy before protein) then excess protein will be excreted more through urea production and AA oxidation instead of being used as glucose through gluconeogenesis. As carbs are a more effective source of energy and gluconeogenesis is wasteful.

However when in a caloric deficit the use of protein is more directed towards gluconeogenesis for energy use when in an excess past the needs for lean tissue and hormonal production. Seemingly this is simply because the bodies availability of glycogen stores are usually reduced as carbs are reduced when in a caloric deficit therefore protein is used to make glycogen to try and meet the bodies energy demands, as fats aren't required to be broken down to glucose for energy use.

https://diabetes.diabetesjournals.org/content/62/5/1435

I knew you’d come through here with a study in hand. That answers it. Appreciated