Last night I ate 120g of protein in ONE meal.
My average protein intake is around 120–140g per day/
I had 20g in oats and milk in the morning and then I fasted until 7pm
I had half kg roasted chicken with mashed potatoes.
Think of how we have evolved over thousands of years.
Visualize this situation when food was scarce and agriculture was not invented.
Food was hunted and limited.
Do you think the hunters/gatherers would stop eating just because they have crossed the limit of 30g in a meal?
Of course not, they would eat until their heart desired— because they were not sure where their next meal would come from.
And our genetics are similar to that of our forefathers…
This pattern of eating called intermittent fasting is increasingly becoming popular and for all the right reasons.
It make sense to overeat and undereat. Both has immense benefits.
Undereating helps you normalize your insulin levels, it helps burn fat and has other health benefits.
Science is pretty conclusive that fasting increase life span and is good for health.
Whereas overeating satisfies you. When I was eating my roasted chicken and mashed potatoes and some wine, I knew I had around 1500–1700 in reserve before I crossed my 2200 intake.
So I was not worried about crossing my limit and really enjoyed and cherished my meal.
Don’t you want to enjoy your life at the same time achieve your dream physique??
I have a feeling that this myth was started by supplement companies.
Do you think its a co-incidence that a protein scoop has around 25–30g of protein in one serving and that you cannot digest more than 30g in one sitting.
5–6 smaller meals ‘myth’ is a precursor to this one.
It fits in nicely doesn’t it?
5–6 smaller meals a day, eat 30g in every meal
30g x 5/6 meals= 150–180g of protein. Oh and don’t forget to have 3 servings of our tasty and yummy protein shake.
One pre-workout, one post workout and one just before bed.
In case you are not gaining weight, put an alarm at 3am, and squeeze in one serving then. It will help you gain weight.
I am NOT against whey protein. I love whey protein. I mix it in my oats, because it dramatically improves the taste or I have it in my smoothie with milk again because it helps me curb my sweet cravings.
I can easily consume enough protein from food, especially when I am eating chicken/tuna etc, but when I am traveling to don’t feel like cooking, whey does help and helps big time!!
So coming back to the point, can body really absorb 30–35g of protein in one sitting?
Yes, it can!
Your body is a very smart and intelligent and can easily self-regulate its digestion.
If you eat more protein, like I do and millions of others like me, our bodies just take longer time to absorb it.
Bottomline, the amount of protein in a meal is irrelevant and as always the total intake matters the most.
I advise an intake of 1.2 to 1.8g/kg of BW.
There is absolutely no use of going above 1.8/2g per kg of BW of protein intake.
At the same time, if you have crossed your TDEE and your body has utilized the protein, anything excess will likely to be converted into fat stores.