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How Much Protein Per Meal?

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I’m no stranger to questions and considerations about how a lot protein you’ll be able to take pleasure in. I’ve seen every part from worries about kidney harm (not scientific proof for these with healthy kidneys) to (very wishful) pondering that top ranges of protein will robotically rework into muscle. If solely it have been that easy.

But, the most typical query normally revolves round, “How much protein can I eat in one meal?”

Personally, I like this query as a result of it’s sensible. You need to eat and revel in. That’s at all times my first rule for meals. But, for many individuals (together with these in right here), you’re additionally eating for some health purpose. So the query is sensible as a result of science makes it laborious to know, “How much?”

A whole lot of what you’ll see on-line suggests that you just solely “need” 20 to 30 grams per meal. That will get twisted into you’ll be able to solely “use” 20 to 30 grams of protein. So let’s clear that up: You can digest and eat way more than 20 to 30 grams of protein per meal. 

It’s true that someplace round 30 grams you’ll maximize muscle protein synthesis (the method of utilizing protein for building muscle), however that’s not the one purpose to eat protein. And, in case you eat greater than 30 grams in a meal, there are a lot of extra advantages to eating extra past muscle protein synthesis. 

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