how many grams of protein can a body digest at one time?

The amount of protein the body can digest at one time varies depending on individual digestion and tolerance. While there have been claims in the fitness and supplement space that the body can only assimilate roughly 30 to 45 grams of protein per sitting, experts emphasize that as long as protein is digested properly, larger quantities can be consumed without waste. The crucial factor to consider when determining how much protein one can eat per meal should be based on digestion—bloating, constipation, or diarrhea are signs one might need to reduce their intake 1.

Moreover, recent studies suggest that consuming more than the previously held limit can lead to higher muscle synthesis if the protein is digested well. Instances of individuals successfully ingesting 100 grams of protein per meal have been reported, with positive body composition outcomes when accompanied by enough digestive enzymes to properly break down the protein 2.

Typically, protein intake recommendations range from 0.6 to 1 gram of protein per pound of body weight per day, spread over three to four meals to optimize the muscle protein synthesis response. It's suggested that each meal contain approximately 20 to 40 grams of high-quality protein, adjusted for individual body weight and muscle mass 3 4.

Keep in mind, the information provided here is rooted in expert discussions and should not replace personalized advice from healthcare or nutrition professionals. It's always best to consult with a healthcare provider for dietary decisions tailored to individual health needs and lifestyle.