"Your body can only absorb 30 grams of protein at once.
Anything over that amount your body will not absorb and it will be
wasted."
This is the widespread theory held by many. However, there
isn't an exact amount of protein that your body can absorb. Your body tends to
preserve all the protein you consume but how effectively it does this depends
on the person. If you happen to consume more protein than your body can handle,
it sits in your gut until it can be processed, as there is a limit on how fast
you can absorb protein.
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Protein Digestion
When you eat food, it passes through your stomach and into
the intestines before it is absorbed. Around 90% of all protein you consume is used for
building enzymes, hormones, and other important things, including muscles. But,
only a small amount of protein is used for building muscles. The cells of your
small intestine and liver get first dibs on the protein you consume.
There are also hormones that regulate the rate at which
protein is digested. These hormones are released when there is dietary
protein present and signal your body to slow down digestion in order to absorb
all the protein.
Depending on the source, about 10 grams of protein is
absorbed per hour. This is probably where the idea that bodybuilders
must eat every three hours came from.
Protein Dose
It's common practice among bodybuilders and fitness
enthusiasts alike to eat every few hours in order to avoid losing muscle mass.
However, one study done on women showed that consuming 54
grams of protein in one meal versus four meals resulted in no differences.
Similarly, another study showed that consuming 80-90 grams of
protein in one meal versus three meals resulted in no differences in
muscle mass.
This isn't to say that consuming all your protein in one
meal is best. It does suggest, however, that your body can handle far more
protein than most people think.
Gavin Van De Walle holds a Bachelor of Science degree in
nutrition and is a certified personal trainer. He is in the coordinated
dietetic internship program at South Dakota State University where he is a
Master of Science candidate in nutrition with a specialization in sports
nutrition. Contact Gavin at www.supranutrition.com.
