What’s the max protein per meal

Andrew Huberman has discussed the principle of aiming to get approximately 1 gram of protein per pound of body weight. This is a general guideline for maximizing protein intake, although it's not strictly defined as a 'per meal' quantity 1. The emphasis is on the overall daily intake and maintaining a favorable quality protein to calorie ratio, particularly if one is striving to build muscle or optimize their diet for health and performance purposes.

, on the Huberman Lab, inquired about the old notion that we can only assimilate 30 grams of protein per meal, questioning whether one should worry about exceeding that threshold. The conversation explores if eating larger amounts of protein in fewer meals has any specific implications, like being converted into glucose through gluconeogenesis or the thermic effect of food 1. It's implied that the fixed figure of protein absorption per meal might not be as rigid as formerly thought, suggesting that more protein could potentially be utilized effectively if one's eating pattern includes fewer, larger meals. However, the specifics like the body's ability to assimilate large amounts of protein after fasting or the impact of protein distribution throughout the day require further consideration.

Experts on the Huberman Lab, including Layne Norton and Gabrielle Lyon, have provided insights into the topic of maximum protein intake per meal:

1. Layne Norton:

   • Layne discussed that while protein distribution might have minimal impact, the total daily protein intake is more crucial. Experiments in rodents showed a slight advantage in muscle mass with evenly distributed protein but were less significant than expected, suggesting total intake trumps distribution 1.
   • He also highlighted that while some studies show a capped response at around 30-40 grams, others, including a recent study using 100 grams post-training, suggest higher amounts could still be utilized for muscle protein synthesis, though the incremental benefit decreases with higher intakes 2.
   • Layne suggested aiming for about 1 gram of protein per pound of body weight for maximal muscle growth, which aligns with practical experience despite differing opinions on the precise figures 3.

     Protein Distribution Insights

     Layne Norton

     Layne discusses the impact of protein distribution on muscle mass, revealing findings from an experiment with rats. While equal protein distribution across meals showed a slight advantage in muscle growth, he concludes that total daily protein intake is paramount, with distribution being a minor factor. His insights challenge common assumptions about the significance of meal frequency in stimulating protein synthesis.

     

     Huberman Lab

     Dr. Layne Norton: Tools for Nutrition & Fitness

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2. Gabrielle Lyon:

   • Gabrielle indicated that while all ingested protein is assimilated, muscle protein synthesis likely maxes out at around 50-55 grams per meal. Beyond this, the excess protein is oxidized and used for energy rather than additional muscle growth 4.
   • She also emphasized the importance of quality protein and potentially spacing protein intake, especially in individuals with higher protein requirements or those practicing intermittent fasting 5, 6.

This consensus suggests that while the body can utilize more than the traditionally cited 30 grams per meal, there are practical limits to the benefits for muscle protein synthesis, with recommendations varying based on individual needs, total daily intake, and protein quality.