How much whey can we absorb in One shake?

Smolovsquat

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Im lazy af, i dont have the dicipline to to eat 20meals per day or whatever people do.

So if i make a shake im making em count.
Isis around 50-60g of protein from whey with some full fat cream or similar.

So is there any truth that we cant absorb that amount of protein in One meal?

Seems stupid since that would mean that any meal with more then 150g meat is a waste.
 
Sean1332

Sean1332

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It's still absorbed but more doesn't necessarily equate to higher rates of MPS.

3-4 meals a day is perfectly fine. The goal is just to have an evenly spaced out protein intake throughout the day- don't have 150g for breakfast and then think you're good waiting for 50g before bed to finish the day up.
 
ValiantThor08

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Total protein and energy will be more important than timing and frequency. There are bodybuilders that do one meal a day. They get all of their energy and protein within a short window. They may not make it to Olympia or Universe quality, but for what they want it works.
 
BloodManor

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I have 4 meals a day and each meal has around 60g of protein in it. No problem at all getting that much in one meal. Like said some people only eat one meal a day with 150+ grams of protein in it. Do what works for you and stuck with it. Total nutrition is more important than anything else especially for the average gym goer.
If you are stepping on stage would be the only reason to have a strict regimen
 
aaronuconn

aaronuconn

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Just to add a little literature to the topic, take a look at the below:


“Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.”
 
The Solution

The Solution

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I’ll add




Athletes are more active and have very different goals with regards to nutrition compared to the average person. Athletes looking to maximize muscle mass and strength may benefit from protein levels well above the RdA. While the RdA focuses on minimum needs to achieve nitrogen balance, athletes should focus on consuming sufficient protein to maximize beneficial metabolic outcomes of greater protein intakes on a meal to meal basis. Current research suggests that the amino acid leucine is responsible for much of the anabolic properties of a meal and maximization of Mps in response to a meal is dependent upon consuming sufficient leucine (3g or ~0.05g/kg bodyweight) to saturate the mToR signalling pathway. The amount of protein required at a meal to achieve this outcome will differ based on the leucine content of the protein source with leucine rich protein sources like dairy, egg, meats and poultry being preferable to leucine poor sources of protein such as wheat. These leucine rich meals should be consumed multiple times per day and consumption of carbohydrate with free form essential amino acids ingested between whole protein meals may further optimize Mps, possibly by overcoming refractoriness.




There are quite a few relevant studies, even of strength trainees in a deficit, and not a single one of them has found statistically significant benefits of consuming more than 1.6 g/kg protein. Nor is there a notable trend towards benefits. In fact, 1 study found detrimental body composition effects of going higher in protein. This research converges with several other studies in untrained subjects, nitrogen balance research and the body’s theoretical physiology to indicate that protein requirements are not higher in a deficit than when at maintenance or when bulking.
 
DieselNY

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Protein absorption:


- study conducted by scientists the National Human Nutrition Research Center (France) had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days.

Researchers found no difference between the groups in terms of protein metabolism.

Furthermore, if we look at the amount of protein in the high-protein meals relative to the average body weight of the participants, it comes out to about 1.17 grams of protein per kilogram of body weight.

Apply that to a "normal sedentary" man weighing 80 kilograms (176 pounds), and you get about 94 grams of protein in each meal.
 

Smolovsquat

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Wow thats some good ansvers, thanks alot.
So basicly if im trying to get Shredded af it matters.
But for just gaintaining and recovery its not a big deal?

I make sure to eat att least a gram of animal protein per pound a day.
All other macros i just go by feel.
Some days in above maintance and other days in under depending on apetite and activity levels.
 

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