Will You Waste Protein If You Eat More Than 30 Grams Per Meal?

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • How to prevent injury

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes you weaker and more likely to get injured. This is the injury paradox. Training can Read more…

  • How to track progress

    A good workout program motivates you to get back to the gym for your next workout. For many people, the making PROGRESS gives a rewarding feeling which makes us want to keep training. (1) That’s Read more…

protein ebt ebtofficial

Time to destroy the myth that we absorb a maximum of 30 g protein per meal! This myth comes from the fact that muscle protein synthesis (MPS) stops increasing if more than 30 g is consumed and so it was concluded that these amounts aren’t beneficial. Things are not that simple.

If we just consider how much protein is ABSORBED into our blood from the gut, this amount is practically limitless, although there is some loss here. Evolution wouldn’t let that precious energy go to waste. On the other hand, how much of the protein absorbed actually USED to build muscle is a more complicated question.

Muscle mass gained depends on BOTH muscle protein synthesis (MPS) and muscle protein breakdown (MPB). Eating >30 g of protein has other beneficial effects like reducing whole body protein breakdown and can thus potentially give your MORE GAINS. There is a gap in the research, but intermittent fasting studies show that muscle gains arent negatively affected with single large doses of protein far over 30 grams per serving.

In practice, we would say that it’s reasonable to try to maximize MPS to get those potential gains, and this done by eating at least 0.55 g protein / kg body weight per meal, or around 40 grams of protein for the average Joe. Don’t be afraid to eat more than this though, as your main goal should be to reach at least 1.6 g protein per kg body weight per day.
EBT (Evidence Based Training) M.Ds with a passion for fitness & nutrition making science simple. Build muscle, burn fat, perform better. Like, comment & follow us on IG & Facebook, and check out ebtofficial.com for our full blog with tons of free content. Also please share research with us as we love discussions! The information above is not medical advice.


  1. Is there a maximal anabolic response to protein intake with a meal? doi: 10.1016/j.clnu.2012.11.018.
  2. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. doi: 10.1186/s12970-018-0215-1.

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions