What actually happens if you eat 100 grams of protein in one meal?
How much can your body absorb and how much goes to waste?
Well, that’s what researchers tested in this study, and if you’re trying to build muscle this is definitely worth knowing.
They had a group of lifters do a full-body workout, then gave them either 25 or 100 grams of protein. Then for the next 12 hours they took blood samples and muscle biopsies to track how much of it was actually being used.
Now this is where it gets interesting. The 25 gram group had a spike in protein synthesis that dropped back to baseline after about 4 hours. But in the 100 gram group, the spike was higher and it stayed elevated for the entire period. There was no magical cut off point where the extra protein was wasted – their bodies just absorbed it over a longer stretch of time.
Now this is just one study, but it lines up with most of the protein research we have so far. Your total daily intake matters way more than how much you eat in a single meal, and for most people, about 0.8 grams per pound of body weight or 1.8 grams per kilo will be enough to maximize gains.
#fitness #gym #workout #buildmuscle #bodybuilding
Leave a Reply