When muscle growth and body fitness are your goals, you have probably heard about the importance of protein intake a million times. So, you have committed to eating protein-rich foods and would like the results to appear magically. However, the thing with protein intake to build muscle is not only whether you consume it - it is how much of it you get inside your system!
The amount makes a difference, and the notion imposes the tricky question of how much protein you can absorb in one meal. Your body cannot intake protein indefinitely throughout the day, meaning there is a limit you need to take into account. Otherwise, your desired results will not be here anytime soon!
Here, we have discussed the maximum protein absorption per meal. The limitations will help you consume it properly so you can achieve the goals you have set.
And to learn about these facts appropriately, we need to consider factors such as weight, age, and gender. Once you have all this figured out, your goals will be much closer to you!
What Amount of Protein Can Your Body Absorb?
Changing your diet to ensure higher protein intake will provide muscle growth to help you achieve your fitness goals. But, mere consumption of protein is not enough to reach your goals.
You need to think about the amount you intake so the absorption would be beneficial. Many workout beginners make the same mistake when it comes to this topic. Luckily, we are here to guide you and shed light on the whole concept of protein absorption and its benefits.
So, when it comes to quantity, the first question is what amount of protein a body can absorb. One opinion is that your body can absorb all the protein you consume. For instance, if you set out to eat a steak, you will most likely intake all the protein it possesses. The same goes if you decide to eat two steaks. So, whatever you eat that is rich in protein will reach your system.
However, that is absorption, which is not the same as your body utilizing the consumed protein. Muscle growth happens when your system uses the amino acids from the protein you have absorbed. And the amount of amino acids that are beneficial is limited. That is why taking care of the amount of protein intake to build muscle is necessary!
According to some research, on average, a young adult can intake approximately 20 to 25 grams of high-quality protein. Even if your meals contain more than that, your body will transform it into urea or other organic acids. So, limiting protein intake per sitting is crucial to reach the desired results for your body.
How Much Protein Should You Intake in One Meal?
We have established that protein intake limits are necessary, but you should know they’re not the same for everybody. Namely, you have to consider several factors before you determine how much protein you need to accomplish your goals. Those factors include age, gender, and weight.
Before we look into these factors, we need to consider the general rule that comes with protein intake. As previously mentioned, if you exercise regularly and set certain goals, protein should make up 20 to 25% of your daily energy consumption.
This is a general rule that changes slightly when you consider other factors. But, it should be your rough guideline when you try to limit the amount of protein absorption.
Protein Intake Based on Weight
What most people do when it comes to calculating protein intake is take their weight into account. This is generally the most accurate factor that will give you the most precise amount you need to achieve your goals.
So, to determine the essential protein intake, a commonly recommended guideline is 0.36 grams per pound of body weight or 0.8 grams per kilogram.
Healthy adults typically fall within the range of 0.8 to 1.2 grams per kilogram, while the elderly may benefit from a range between 1 and 1.2 grams per kilogram. For example, a young woman weighing approximately 150 pounds would need a minimum of 54 grams of protein daily.
Protein Intake Based on Age
Age also has an important role in determining the amount of protein consumption. In fact, as you age the amount of protein your body requires also increases. Since muscles change as your age increases, body requirements change as well, and protein is not excluded. Muscle tissue forms differently with aging, and maintaining healthy muscles is essential.
When it comes to keeping your muscles in good shape, a greater amount of protein can come in handy. In other words, the aging body requires more protein to ensure healthy muscle tissue.
Protein Intake Based on Gender
Gender also plays an important factor, even though the differences are not really significant. Generally, men need slightly more protein than women, regardless of their activity level. For instance, a male working towards muscle growth would need 56 grams of protein per day, and a female would need around 54 grams.
As said, these differences are quite small, but they are important if you want to achieve your goals the right way. Otherwise, you may try doing something for years but still not get the results you expect.
Still, it’s important to mention that body changes don’t happen at the same time for everybody. In addition to the abovementioned factors, how your body works also plays a key role. With that, don't get discouraged, even if your goals are slowly visible. Trust the process and stick to your work!
What Happens If You Intake More Protein Than Recommended in One Meal?
Many people, especially beginners, believe that if they exceed the maximum protein absorption per meal, the muscle growth process will speed up. This is certainly a misconception because protein does not work that way. Namely, getting more protein than suggested will not give you an extra muscle boost. Neither will be utilized by your body the way you expect.
When you intake more protein in one meal, your body will use only what it needs. The rest of it will go into other parts of your body or in the toilet. So, it would be a complete waste to try and do something when the process works the other way around.
However, if you want to ensure that you intake the maximum amount of protein daily, then the best way to do so is by spreading out the consumption throughout the whole day. That is, do not try to absorb the maximum protein intake in one meal but rather in all the meals you have during the day.
So, you should create a diet in which all your meals will contain a source of protein. The best food regimes for people trying to gain muscle weight are those rich in fast-digesting protein. We know that sometimes creating or maintaining such a diet is not an easy thing to do, but there are always supplements that can support your goal and help you achieve it easier and faster.
What Is a Fast-Digesting Protein?
Proteins extracted from their original food source and transformed into powder form incorporate a rapid breakdown. Usually ingested as liquid formulations with low fiber and fat content, protein powders generally undergo faster digestion than whole food. Also, unlike conventional dietary proteins, fast-digesting protein supplements are quickly absorbed when added to shakes or smoothies.
That is why many bodybuilders use supplements in their diets and workout routines. It is a way to achieve body goals faster and ensure protein intake is at the desired level.
Nowadays, there are products suitable for every type of body and every type of lifestyle. For instance, our Purely Inspired products are created to fit any type of diet and way of life. Our Organic Protein is plant-based, meaning it is ideal for those with dietary restrictions and people who opt for vegan-friendly choices. The organic ingredients and amazing flavors are intended to suit many kinds of lifestyles and promote healthy choices.
So, when food is insufficient for protein intake, powder supplements can get you to your desired results. Plus, you will never have to be subject to food that you do not like just because it is rich in protein!
When you have particular exercise goals for your body, appropriate protein intake is crucial. You cannot ignore its importance since it is the main component for muscle growth. But, you cannot ignore the amount you intake as well. So, keeping up with recommended limits is essential to get the results you are trying to reach!
We hope you found this article insightful and valuable for your journey. Don’t forget, for more information on exercise and a healthy lifestyle, check out our other blogs.
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