How Much Protein Can Your Body Absorb Per Meal?
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- เผยแพร่เมื่อ 7 ก.พ. 2025
- Another one of the ongoing myths in the fitness industry is that your body can only absorb a certain amount of protein per meal. The most popular belief is that you can only absorb 30 grams. And with that belief, people quickly believed that the best way to build muscle and optimize protein absorption is by splitting your meals into smaller portions. Some go as far as splitting it to 10 meals per day. But is all of this splitting necessary? Or is true that your body can only use so much at a time and the rest is pooped out? Let's find out!
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Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.
![Can the body only absorb 20 g protein per meal? [Science]](http://i.ytimg.com/vi/NmAuWIFVwMI/mqdefault.jpg)
Our body is not stupid. It knows how expensive the whey isolate was and would never waste the smallest amount of it.
lol haha
Gainz are a commodity, lol
same
Hahahahahaha
Holy hell that was a good one mate. Died laughing😂
Starting next week, expect new videos to publish on Sundays. I want to keep a consistent weekly schedule for you guys to enjoy. From time to time, you can also expect two videos per week, but one will always be on Sunday. Thank you all for watching and supporting PictureFit!
PictureFit hi picture fit you are best!!
PictureFit I love you
Can you make a video about rep ranges ?
PictureFit My man I only recently found out about and THANK GOD I did because your content is educational/beneficial to all people who have really specific concerns in terms of fitness and nutrition, Keep up the awesome work!
you're probably one of the best discoveries I've ever had on this site, I really enjoy your work that keeps helping me on my training and motivation on a daily basis, Thank you so very much Man, for everything you do here, it really helps me. Have a wonderful day!
Man I love this guy he puts it so straightforward and easy to understand
Not for me I dont understand English much 🙃
@Jesus Christ thanks pal
There is no LIMIT GODDAMMIT!DO 8 HOURS ARM WORKOUTS, 4.5 SCOOP SHAKES, AND EAT 12 MEALS DAMMIT WHATEVER IT TAKES!
Onur G. Anything for the Gainz!
RIP to the big homie rich piano
GOTTA GET THEM GAAAAIIINNZ
@Onur G.
Stay off the steroids, mate. You come off as a fucking rabid loon.
Whatever it takes
Right babe?
imagine how complicated our lives would be of all these myths were true
Yes
Mine Is tired of only eating 30 g a meal to waste food don't know if this is a myth
@@freestyleliving4145 0.4 g Protein / kg of bodyweight is enough per meal
I remember reading (but for the life of me cannot refind) an article summarising a journal article, where the results suggested that the 30g limit was related to how quickly a protein shake will move through your digestive tract with NO OTHER stomach contents and that time taken was what limited how much could be absorbed. As opposed to eating a steak, which requires more time in the digestive system because it is made of much more complex molecules, and hence you can "absorb more of it" because it will stay in your system a lot longer?
The only protein I need is from Tiege Hanley.
Oh wait, this is PictureFit? Not Alpham?..
damnit.
Ian Cox Served with a side-order of Pete & Pedro
Ian Cox hahahaha how about the 5th watches from jose bruh?
I put tiege hanley in my soda and it became a protein shake.
The average healthy and active lifestyle dude has to be subscribed to at least 3 of these channels.
PictureFit
ATHLEANX
AlphaM
BuffDudes
TeachingMenFashion
If you're serious about your gains you follow and learn from:
Calum Von Moger
Jeff Seid
Jeff Nippard
Bradley Martyn
Christian Guzman
Steve Cook
Rob Lipsett
Connor Murphy
Answer: Your body absorbs as much protein as you eat, even if its 250g in one meal
Are you sure bro? I only take 2 meals and 50gm protein per meal
@@mannyblackstar But the excess turns into sugar and consequently into visceral fat, or is used for energy.
250g that's eppic
Thanks
Then u may grow 1kg per 4 days🏃 Astagfirullah❤️
Great one!! Love the debunking myths videos, keep it up!
Will do and thanks!
Thanks bro, and here I was always wondering if it were smarter to spread out my protein heavy meals to increase gains. Which is harder when you have a job and busy time schedules
Now I can finally chug down my favorite protein shake without feeling guilty
thanks for busting this myth. Now I can finally feast in peace without worrying about some absorption limit
Awesome!
@@PictureFit bro is it real? Can I have 50gm of protein in 1 meal?
@@mannyblackstar yes!! Stop fucking overcomplicate everything
@@mannyblackstar You can have 300 in one meal
@@Crusher888 over 9000?
4:25 your welcome
You’ve gotta be kidding, thanks bro
god bless this man
Also an important fact is protein transport. If you have unbalanced amount of individual proteins (leucine, tyrosine, etc), as found in protein powders, there will be competition for receptors and you may not get a complete protein profile. That's why real food is better, they already have the balanced amounts and competition is not as high.
This is by far the best, most informative channel I've found on the science of getting fit. Not only good job but great job! I definitely subscribed 👍🏻
Awesome, thanks!
Carbs have a protein sparing effect, i.e if you have protein in isolation...most of it will be diverted for energy needs, with carbs and fats in the picture they manage the energy dynamics while the amino acids can be relatively free to be used for muscle building. :) The only decent thing I learnt from my biochem nutrition 101.
You forgot about fats
Everytime i think you will run out of things to talk about, you keep coming up with great videos. Thanks for your effort making this.
“Higher MPS with more protein in one setting than dividing it”
Oooh.
“...in elderly women”
Oh...
4:28 is what you came here for. The first 4 mins is explaining
Jake Rees feel like kissing you.
I love the explaining part, learning something is cool but also understanding the mechanics and reasons behind it... is priceless!
Is your attention span so low you need a time marker on a 5 min video? Anyone can just tell you information. It really should be in your interest to know where they got that information. Preferably the scientific evidence behind it since this is something that can impact or adversely affect your health goals.
Jake Rees i love the explaining part. learning something is cool, but also understanding the active process and reasons behind it......is very amusing.
Really good video I've been fighting with people about this . They keep on saying have only 30 grams of protein.
Most bodybuilders would have nowhere as much muscle if we could only absorb 30g of protein per meal.
Let me guess: It depends..
This time no
not funny anymore
Eden Mardix While we're being all critical, *: it
Thanks Roval
Its getting pretty old.
The more you fatigue, tear and destroy muscle fibres, the more protein your body needs to repair and grow that muscle, thus allowing for more protein absorption and synthesis, so guys train big and lots THEN eat big and lots!!!
Great video! Could you consider doing one about water intake? Really curious about that subject.
Amazing content mate! Finally someone is putting out proper fitness/nutrition content
Man, I love these no one actually knows answers.
This is such a fantastic channel.
Thanks!
Thank you so much this was needed! I'm gonna watch it first!
This channel deserves more publicity
Thanks!
Been waiting for this one! Thanks!
My favorite natty bro Richard potato said I should consume 3g/lb of protein daily
I think protein synthesis and utilization is way more higher during an intermittent fast. HGH and Testosterone levels peak around 14-20hrs in a fasted state. Insulin levels will be high when a big meal is introduced but a big meal introduced in a fasted state also activates Glucagon.
The reason why Glucagon overrides Insulin is because of the Fat conversion to glucose. The breakdown happens is almost instantaneous. If you compare that to Insulin/Glucoeogenesis that requires approximately 3hrs+ for protein to move from the stomach to the small intestine to the large then to the colon and rectum.
Also having a high protein diet and glucagon utilization is the only way to develop the Type 3 Glycolytic super muscle fiber. Boxers and sprinters are the only athletes thought to have these type of muscle fibers.
This is great and all, I love the channel, but out of all the things, I have on thing unclear to me... what and how exactly should I exercise. I mean, I know what is good and bad as I've seen every tip from your channel, but what kind of exercises should I do and how shoudl I grouop them and scedule them, throughout my day and my week. I would love to see an animation on that topic. And btw it would be also good if you can explain the difference between exercises about building muscle strenght and building muscle durability. Thank you in advance.
Great video Jeff!! As always.
Thank you for listing your sources! I Love this channel.
Always! :)
I really enjoyed the fact that PictureFit did not go, "straight bro science" on this one. He's usually straight to the facts/research and puts out an extremely un-bias opinion. Well done Sir.
Holy shit, was that an absolute answer?
Great video as always. Keep up the good work.
perhaps do another video on how much you should be aiming for daily? (if you havnt already)
great video my bro, thanks
Already have!
Fluid Meal (Protein Shake) Maximum of Absorption is reached faster -> "No" breakdown Needed
Opposite: Meat, Fish etc. The Body Needs 2-6h to Break Down the Food
->50-60g or more are No Problem
If You eat all the Food isolated
Wtf man,when i have a question about something you upload a video about it the next day.Happened 3 times now lol.Great video man
Haha, awesome. And thanks!
Perfectly-timed recommendation
I like that everybody who's watching his videos is convinced by his content and not by his impressive physique. 👍
Wdym?
This episode sponsored by: Depends.
Yay! You finally answered my question! Thanks!
Make a video on Ahwagandha and tribulus whether it increases testo or not
Could you do a video on binge eating? Your videos are very concise and informative, if I need quick info I always check here lol
I think you should say a caveat, that consuming proteins usually comes with high fats, and that high fats and protein can cause other non-desirable effects on ones body. One should look at the whole body and not just muscle growth. Some studies say that too much protein can stimulate IGF-1 and cause a high probability of developing cancer. Not yet fully proven but pretty sure most guys after seeing this video will binge drink protein shakes believing they will get jacked. It promotes bad habits for young adults and teenagers. Well Balanced diet with lots of variety is key. Also there is a big problem with guys these days being concerned about being big instead of being healthy. Big Muscles doesn't necessarily mean better.
I love this video , everything is clear now about protein . Thanks
Glad to help!
Nice video as always ! 🙌
You should do a video on the Thermogenic effect of food and another on the NEAT ;)
PictureFit you are waayyy more better than Jeff Nepard in explaining things ❤️❤️❤️❤️ Thank you
its comprehensive on the top of that you reach IF make this vid so useful especially for me
I weigh 57KG (new to this stuff, been working out almost full body for 40+days now) and I'm eating 3000 calories and 151 grams of protein a day (sometimes a little over) my diet consists of Porridge for breakfast +milk+cream (trying to also gain weight, I'm too skinny for my height), Protein Granola oats+milk for lunch with a banana, regular dinner with mixed vegetables usually Quinoa, (could be steak/chicken/fish/big ass omelette) and another helping of the protein granola oats as another "meal". Sorry for the long read, but am I doing too much? I'm hitting my goals every day and I'm seeing a positive difference in my skinny body! I'd be interested to see someone's response to this!
Jayjay1k As long ur achieving what u set out for urself and ur seeing results, then keep it up. Once u start lifting more and more, you'll tweak ur diet and routine further but i guess for now it looks like thins are working.
things*
Jayjay1k 151 grams is way too much for your body weight and if you're eating 151g of protein and somehow only getting 3000 calories a day WITH milk and carbs, you're definitely not eating enough carbs or counting your calories wrong. My advice is to eat more carbs and eat no more than 80 grams of protein.
kgr04 thanks for taking the time to respond 😁💪
You need calories. Protein needs per meal is based on body weight, muscle mass, whether or not you are injured, and other factors.
Awesome vid again! Gonna give your other social a follow.
Awesome, thanks!
Excellent keep it up!
Best channel ever thank you so much 💪🏽💪🏽💪🏽
I think with most of this stuff it’s way too easy to get lost in the “science.” As long as we get at least our body weight in protein and train consistently, we will get results.
You should make a video on that famous '21 day fast' (or whatever it was). =)
28 day water fast by TheProGamerJay
Cool stuff , what is your opinion on the What the Health documentary?
Can you do a video on the suffecient protein intake per day? Some say 2g/kg some say 2.2g/kg and even 1g/kg. I've been training for about 8 months now but my gainz are slow so i'd like to know if it's the daily protein intake thats falling short? Thx guy keep going.
what happens if we train the same muscle everyday get bigger or smaller ???
Awesome video
I was low-key waiting for him to say it depends
At 1:25 he said that 12 sets of leg training is not enough.... really how many sets should I do on leg day then?
zguitarmaster i think It depends on how much weigth you lift. If you want size its 8-10 reps on heavy weigths and +12 reps with ligth weigths is for muscular definition
Felipe94 he talked about sets not reps
stfu
Daily after my morning workout i eat around 50 gms of protein that means it isn't wasted ...... hell yeah !!!! My friend made me in doubt that all your protein is getting wasted 🤦🏻♂️..... now i will show him this video of yours😎😎😎
What a helpful and informative video!
PictureFit video is getting deeper and deeper, but people like me can only 'digest' 30g of it.
Does this mean that its smart to eat carbs after you have been to the gym to increase insulin levels and therfore muscle synthesis?
I love PictureFit channel 😊👍
2:50 so based on this, if you're not fasting, muscle break down is reduced. While that sounds like a good thing, isn't that bad? If muscles don't break down they can't be repaired.
Is there anyway i could deactivate my strength because my strength is cuzing me to feel overwhelmed
120 grams of protein will be more than sufficient for most of beginners and intermediate level people. "Larger protein intake needed for more muscle growth" -- this is not very clear. For who? A pro? 130kg body builder? A steroid using guy?
Or do you mean a 70 kg boy must take more than 120grams of protein in order to grow faster and better?
Why did they study this with leg exercises? I feel like if they did a full body gym session, it would've been a better study
Could you make a video about exercising for example twice a day? Because I like to exercise in the morning after I woke up, like a short 10 min. workout to start the day. And normally I have football later the day, or after I finish work I do a more intensive workout at home.
I don't know if that is good, but the professional football players exercise more than twice a day and much harder. I know I am not a professional, but I want to push myself as good as I can.
I eat round about 1800 calories a day (male, 19, 177cm, 81 kg, but I was at 78kg before my holidays) and want to eat like 2200 calories on rest days or "reload days". I eat a lot of protein and carbs, but cut on my fats to get the deficit I want (50g of fat a day max.)
That was a lot of information, but maybe you or the community can help me, because I would like to continue working out twice a day for 4-5 days a week. On one day I will have my football match and the others are for rest. I don't want to overtrain.
I am looking forward to here from you guys.
Hey picture fit. I love your vids and I though you should do something about this important topic. Is it safe to consume protein powder? What about other supplements? Recently where I live, in Illinois I heard about a female bodybuilder who had died, and the first blame was the protein powder. Could you please make a video about this in the future? I've been working out and I believe protein powder (whey to be specific) has helped supplement my diet and boost my gains. I'm just worried now. I ONLY take this one type of supplement and don't mix any others. I hope you can find this inspirational and help clear some doubts or reveal the truth if it's safe to consume protein powder. Thanks a lot. Keep up the good work!!!
Finally a source I trust!
Hey you should do a video on how to get lean or shred since you already did on how to build muscle!
It
Depends
Jeff Nippard+PictureFit = real education.
You are amazing boss. Love ur guidelines. ;D
Thanks!
Finally he posted
What is the impact of protein rich diets on the kidneys? I always hear people who definatly don't lift, say it does damage due to the side of the protein molecules.
So I've never given much thought on this despite having a hardcore diet routine of calorie deprivation, protein dominating my daily macro intake and working out 4-6 days a week. And now I've chomped down 450 grams of chicken breast in a single meal and hoping all those proteins don't go down the gutter...
I too eat 250 grans of chicken breast nd now 😩 thinking that y the fuck i was so stupid i have to cut it down to 125 grams nd eat it 2 times man
I heard that eating to much protein. Especially in every meal will damage ur liver and kidneys?
Pariyanka Seera So in case you are still wondering about this, it is possible that having too much will hurt your kidneys, however drinking more water will help prevent this.
Drink a gallon a day
I feel it coming ........ it depends
Rogelio Ramírez That's what she said 🤹♀️
Personally, when i started dieting, what i did was take protein meals in partitions rather than in one sitting. Then after, a time came where, i decided to do fasting then consume a protein dense meal in one sitting, idk why but this then lead to augmentation of acne so I went back to my old habit of taking protein meals in partitions. Taking this info into account, i believe that its due to the excess protein that my body won't use i guess.
Great, but it would beg Petter to ask if there is a limit in protein DAILY absorption...or recommend amount to be taken by lifters....
I am assuming there is a kitchen scale somewhere hidden in my body that it uses to see the 30 g and discard the rest…
You just said that eating most of the protein on one meal is better, so IF is kind of similar. If IF has no benefit, then, eating most of your protein in one meal is the same as eating it spread on all your meals.
"IT DEPENDS ? "
So we don't have to spread out our meals in a day and just make sure our daily protein intake is at around 2g of protein per kg of bodyweight?
I think it started as saying "you can't absorb more than 30g of WHEY protein at once". Who decided that this counts for all protein is beyond me. I do believe that claims of 30g whey protein max is correct. Also, note that that's an average. A girl who weighs 50kg and a guy who weighs 120kg will have considerably different maximums. Thus the correct scientific metric would be gram per kg muscle mass.
do a video about how much muscle u can gain a year
RicktoeNail it is 8-12 kg for first year next year it is probably 4-6 kg and then 1.5-3 kg per year
RicktoeNail it depends
Age,starting body, diet, nutrition,workout plan, genetics...
love your videos ... pls keep posting !
Will do!
Some say that protein from meat is the good one and you shouldn't count in your intake the vegetable protein (found in beans, nuts, etc). Are there any reports on that?
There is some credence to it but addressing it wouldn't be without people jumping to ethics.
53 people do 6 day a week bro splits and have 7 meals a day.
Just tell me how much chicken breast i should eat at one sitting i am currently eating 200 grams a day nd counting that i will get 48 grams protein
IDEFK how someone can reasonably consume their bodyweight in protein in a day on food alone without going broke or not having enough room left for fat and carbs at every meal. Especially someone like me who works outdoors and can't pack a lunch on the truck because there's no way to preserve it or reheat it.
Supplements can cover that pretty well. Besides, 180g of protein for a 180lb man would be roughly 720 calories. Not too outlandish I would say.
Yeah, but think about it in terms of food volume instead of calories. How many chicken breasts, lean burgers, or pieces of pork/steak would it take to meet that much protein? Not to mention the amount of fat in any of those, leading to having [in some cases, for some people, on some diets] a misbalance of protein-fat by having too much of one by simply trying to get enough of the other.
Also, if you're, say, 280 pounds and trying to cut, I'm pretty sure you're not supposed to eat 280 grams of protein, right? {{Not gonna rehash the previous issue with this scenario, but it's there.}} In this case, should you simply eat the correct amount of protein for your GOAL weight? The amount of your LBM? Or what?
Uhh, dude?