Protein; How Much and How Often?

Protein! I know we talk about this a lot, and there is a reason for that; protein is essential for building and repairing tissues, supporting immune function, protecting against metabolic disease, and so much more. Protein is essential for good health. The very origin of the word — from the Greek protos, meaning "first" — reflects protein's top-shelf status in human nutrition. However, your body can only use a certain amount at a time for muscle repair and other functions. So let’s talk about dosing and how much protein you should be aiming for per meal or snack.

How much protein can your body utilize in one sitting? The common myth is that your body can only absorb around 20–30 grams of protein per meal, but the truth is a bit more nuanced. Your body can digest and absorb more than that, but the amount of protein your body uses for muscle protein synthesis (muscle repair and growth) in a single meal is typically optimized around 30-40 grams.

If you eat more than that in one sitting, the excess protein will likely be used for energy or stored as fat, rather than being directly used for muscle-building. Consuming higher amounts may still have benefits for other bodily processes, like enzyme production, immune function, and more. Too much protein in one sitting won't hurt, but it may not be used as effectively for muscle-building. Your daily protein intake is more important than the exact amount per meal, so aim for consistent protein intake throughout the day.

While your total protein intake over the day is important, it can be beneficial to distribute your intake across meals. Having 30–40 grams of protein per meal allows for efficient muscle protein synthesis. If you're aiming for muscle gain, you might want to spread protein consumption evenly over 3-5 meals or snacks throughout the day. If you're having a single larger meal (like after a workout), you could go up to 50-60 grams, but any protein beyond that may not have a significant additional benefit for muscle synthesis. The key is ensuring you hit your overall daily protein target.

How much protein should you aim for? For general health, the typical recommendation is about 0.8–1.0 grams of protein per pound of body weight. This is for an average, healthy adult. For muscle building or athletes (people who are trying to build muscle or who engage in heavy physical activity) you might aim for 1.0–1.5 grams of protein per pound of body weight.

So, how can you get 30 grams of protein in a single meal? Let’s start with breakfast, which might be the most important meal of the day when aiming for 30 grams. Here are some ideas:

1 serving Greek yogurt or cottage cheese (13-15g protein) + 1/2 scoop whey protein powder (12-13g protein), 1 tbsp peanut butter (4g protein), and BOOM there you have it! Add some fruit or berries for some carb action.

2 eggs + 1 serving egg whites (17g protein), 2 strips of bacon (10g protein), 1/2 cup milk (4g protein) BOOM! Add some sauteed veggies on the side for carbs.

Often times, we can get stuck in thinking it’s too hard to get 30 grams of protein per meal but, if you stop and think about your options and choices, you will find that it doesn’t have to be that hard. The above ideas are just a start; there are lots of different ways you can hit that protein target! Talk to a DeNovo nutrition coach if you have questions or need support😊