Recent studies on taking more than 30g of protein

Recent discussions and research on protein intake suggest that consuming more than 30 grams of protein per meal can be effective, depending on various factors such as individual body size and age. Here are some key insights:

1. Higher Protein Intake and Muscle Synthesis:

   • A recent study described by Dave Asprey indicated that consuming 100 grams of protein per meal could sustain muscle synthesis over the next 12 hours. This suggests that larger protein servings can be utilized effectively if digestion is supported, for example, with digestive enzymes 1.

2. Absorption and Utilization:

   • Dr. Joey Muñoz clarified that while muscle protein synthesis peaks around 30 grams for most people, consuming more protein is not wasted. The body continues to absorb protein for other functions, and larger individuals may benefit from 50 grams per meal. Furthermore, older adults might need more protein due to "anabolic resistance," which reduces protein utilization with age 2.

3. Distribution of Protein Intake:

   • Research discussed by Emily Lantz emphasizes the importance of an even distribution of protein intake throughout the day to enhance muscle protein synthesis. While evening meals are typically protein-heavy, starting the day with a higher protein intake could be beneficial for muscle health 3.
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       Protein Absorption Insights

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       Protein Absorption Myths

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       Protein Distribution Study

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       Protein Absorption Myths

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4. Myths about Protein Absorption:

   • The myth that the body can only absorb 30 grams of protein at a time is considered a misunderstanding or marketing ploy. The body's ability to process protein over time means larger servings can still be assimilated effectively 4.

Overall, while 30 grams is a typical guideline for maximizing muscle protein synthesis for many, individual needs can vary, and larger amounts may be beneficial under specific conditions.