How much protein can your body absorb at once?

Protein absorption is a hot topic in the fitness world, with studies showing varying results on how much protein our bodies can absorb in one meal. The widely held belief is that we can only absorb about 20-25 grams of protein in any one sitting, but research tells a different story.

With so much conflicting information out there, it can be tough to figure out what's really going on. So, let's break it down and try to make sense of things.

What is protein absorption?

Absorption refers to the process of nutrients from the food we eat being taken into our bloodstream through the digestive system. When you eat protein-rich foods, they're broken down into smaller components called amino acids. These amino acids are then absorbed into the bloodstream and distributed throughout your body to support functions like tissue building and repair, hormone and enzyme production, and immune system support.

Essentially, absorption tells us how much of the protein we consume actually ends up in our bloodstream.

Keep in mind, the amount of protein absorbed can be affected by factors such as the type of protein consumed, the presence of other nutrients and individual differences in digestion. 

How much protein can your body absorb at once?

The widely held belief that the human body can only absorb 20-25 grams of protein in one meal is not entirely accurate, as these numbers are based on fast-acting protein consumed without any accompanying macronutrients.

So, to get to the bottom of things, a recent meta-study in the Journal of the International Society of Sports Nutrition took a closer look by conducting an extensive review of the existing literature. 

So according to the study, how much protein can your body absorb at once? The answer is a maximum of 0.55 grams of protein per kilogram of body weight. 

This means that the maximum amount of protein someone can absorb will be different based on their weight. For example, an active 85kg man can absorb up to 47 grams of protein in one meal, while an active 60kg woman can absorb up to 33 grams of protein.

Keep in mind that this is the maximum protein absorption: based on active individuals who consume slow-acting proteins along with other macronutrients that slow down digestion and allow the protein to be absorbed more slowly.

But how did the researchers arrive at their conclusion? Let’s dig a little deeper.

Boost your protein intake with VORA!

Daily upper limit of protein intake

The daily upper limit of protein intake has long been considered to be 2.2 grams per kilogram of body weight, a recommendation that has been widely accepted in the scientific community - much more so than the belief that only 20-25 grams of protein can be absorbed in one sitting. 

This is based on several factors, including the body's capacity to absorb and utilize protein, as well as the potential risks associated with consuming too much of this macro.

Anabolism and spacing out meals

With the daily upper limit settled, the study then focused on meal spacing. The results showed that dividing the daily limit into 4 equal meals spread evenly throughout the day is the best approach. 

Why is spacing out meals important? The body's ability to absorb protein is limited by digestion speed and the amount of protein already in the bloodstream. Spreading protein intake over 4 meals provides a constant supply of amino acids to the bloodstream, resulting in optimal protein utilization and reducing the risk of excessive excretion. 

The study also took anabolism into account, the process of building up tissues in the body. Once again, it was found that consuming protein in 4 equal meals spaced throughout the day led to optimal anabolic states.

So therefore: 2.2 grams of protein per kilogram of body weight ÷ 4 meals per day = 0.55 grams of protein per meal.

 So what does this mean for you?

Unfortunately, the study focused on determining the maximum amount of protein the body can absorb in one sitting. Therefore, the lower limit for protein intake for those with different lifestyles and eating habits wasn't established.

That said, we do have data around what the recommended daily protein intake is based on your age, gender and activity level. Remember to space it out evenly over 4 meals if you want the maximum results!

As you can see, there’s usually no need to consume the upper limit of 2.2 grams of protein per kilogram of body weight a day. 

Age	Gender	Activity Level	Recommended Protein Intake (g/kg)
18-70	Male	Sedentary	0.8-1.0
18-70	Male	Active	1.2-1.7
18-70	Female	Sedentary	0.8-0.9
18-70	Female	Active	1.0-1.3
Over 70	Male/Female	Sedentary	1.0-1.3
Over 70	Male/Female	Active	1.2-1.7

Hit your protein target with VORA

Bottom line?

Clearly, the issue of how much protein you can absorb in one go is not so clear-cut. But in all reality, there’s no need to overthink it. As long as you remember not to go over 2.2 grams of protein per kilogram of body weight per day (or 0.55 grams of protein per kilogram of body weight per meal), while also making sure to get an adequate amount of protein using the guidelines in the table above, you shouldn’t have any issues!