We are pharmacists, athletes and regular consumers of our products. We have designed and manufacture a whey protein unique in the world, derived from pasture milk from the Rhône-Alpes region (France), with no additives or sweeteners, for maximum performance.
We are pharmacists, athletes and regular consumers of our products. We have designed and manufacture a whey protein unique in the world, derived from pasture milk from the Rhône-Alpes region (France), with no additives or sweeteners, for maximum performance.
All our products are designed by our team of pharmacists. Our aim is to provide the healthiest, most effective nutritional supplements for all sportsmen and women. All our products are additive- and sweetener-free.
Protéalpes is a brand of nutritional supplements created by pharmacists. All products are developed in-house around a whey protein, unique in the world and emblematic of the brand, with the same ambition: health and performance.
Can you absorb more than 30g of protein at a time?
[maj_protealpes]
There is some controversy surrounding the maximum amount of protein that can be used to build lean tissue in a single intake for those doing regular resistance training.
The answer to the question “Can you consume more than 30 g of protein?” is that it is possible.
Although a protein intake of 20–25 g appears to maximize muscle protein synthesis for some individuals, this does not mean that any amount exceeding this amount is wasted.
Consuming more than 25g or 30g of protein per meal is therefore not necessarily pointless, but its effectiveness depends on the protein source, its rate of digestion, and the presence of other macronutrients in the meal.
Some of these surplus amino acids can be used for tissue-building functions, although some can also be oxidized.
Optimal intake can also vary according to individual characteristics, the type of protein and its combination with other macronutrients.
Here are the key points regarding the amount of protein that can be absorbed per meal and the conclusions based on:
the scientific study by Brad Jon Schoenfeld and Alan Albert Aragon published in 2018 in the *Journal of the International Society of Sports Nutrition*,
a major 2023 study by Trommelen et al. published in *Cell Reports Medicine*.
Fast vs. slow proteins
Muscle protein synthesis is maximized in young adults with an intake of around 20-25 g of a high-quality protein.
However, this applies specifically to fast-digesting proteins without the addition of other macronutrients.
What is the difference between slow-digesting protein and fast-digesting protein?
The terms “fast-acting proteins” and “slow-acting proteins” refer to the rate at which proteins are digested and absorbed by the body.
This rate of absorption can influence how the body uses these proteins for muscle repair and growth, as well as for other functions. These proteins are rapidly digested and absorbed by the body. This leads to a rapid and pronounced increase in amino acids in the blood after consumption.
For example , whey is the most common example of a fast-acting protein. Given how quickly it is digested, whey is often consumed immediately after a workout to rapidly deliver amino acids to the muscles and support recovery and growth.
Slow-digesting proteins are digested and absorbed more slowly, leading to a more gradual and sustained release of amino acids into the bloodstream. For example, casein, another milk protein, is a typical example of a slow-digesting protein. It coagulates in the stomach, delaying digestion and absorption.
Because of their slow absorption, proteins like casein are often consumed before bedtime to provide a steady source of amino acids during sleep, a time when the body repairs and regenerates itself.
Importance for athletes and active individuals:
Combining fast-acting and slow-acting proteins can be beneficial for those seeking to optimize muscle recovery and growth. For example, after a workout, consuming fast-acting protein can provide an immediate supply of amino acids for repair, while adding slow-acting protein can ensure a sustained supply of amino acids to prolong the anabolic response.
Combining protein with other macronutrients, such as fats and fiber, can influence the rate of absorption. These combinations can transform a “fast-acting protein” into a more moderate or slow-acting source of amino acids, depending on the other components of the meal.
Slower-acting protein sources, especially when consumed with other macronutrients, could delay absorption and therefore potentially enhance utilization of constituent amino acids.
What's the maximum protein per meal?
To date, the literature indicates that the total daily protein intake required to maximize muscle mass and strength gains induced by resistance training is around 1.6 g/kg.
However, this should not be seen as a strict limit. A recent meta-analysis suggests an upper limit of 2.2 g/kg/day , and higher consumption does not appear to cause any particular health problems.
Based on current evidence, their study concludes that protein should be consumed at a target intake of 0.4 g/kg/meal over at least four meals to achieve a minimum of 1.6 g/kg/day.
Using the maximum daily intake of 2.2 g/kg/day spread over these four meals, this would require a maximum of 0.55 g/kg/meal.
In other words, this means a minimum dose of around 32 grams of protein per meal 4 times a day if you weigh 80 kg.
Here is a table showing the minimum and maximum daily and per-meal protein intake for each weight between 50 and 110 kg (in 10-kg increments):
Weight (kg)
Minimum consumption (g/day)
Max consumption (g/day)
Prot per meal (min)
Prot per meal (max)
50
80.0
110.0
20.0
27.5
60
96.0
132.0
24.0
33.0
70
112.0
154.0
28.0
38.5
80
128.0
176.0
32.0
44.0
90
144.0
198.0
36.0
49.5
100
160.0
220.0
40.0
55.0
110
176.0
242.0
44.0
60.5
As you can see, the majority of daily requirements above a certain weight involve consuming more than 30 grams of protein per meal.
So, for meals exceeding 25g of protein, the protein source and combination with other macronutrients are crucial to maximize amino acid utilization and support muscle synthesis.
If the source is a fast-digesting protein (such as whey), consuming this protein with fats or carbohydrates could help slow down its absorption and maximize amino acid utilization.
From the point of view of optimizing protein synthesis, it's therefore not a good idea to look for a product with as few carbohydrates as possible. We come back to this subject in our article on taking carbohydrates with your proteins.
Finally, although consuming higher doses of protein leads to greater oxidation of amino acids (AAs), this doesn't mean that all the extra AAs are oxidized. Some are used to build different tissues.
How many grams of protein can the body absorb per meal?
Avec 100 g, plus de 85% des protéines ont été utilisées pour la synthèse des protéines corporelles (muscle, tissus, protéines plasmatiques), et <15% oxydées. La réponse anabolique était plus forte et plus longue (>12 h) qu’avec 25 g, sans signe de « plafond ».
However, in healthy adults, muscle protein synthesis (MPS) plateaus at around 0.24–0.40 g of protein per kg of body weight per meal, according to studies.
This is roughly equivalent to:
20–32 g for a person weighing 80 kg (lower range)
30–45 g for the same person (at the high end of the range, especially for athletes).
Above this dose, the immediate stimulation of MPS increases only slightly over 4–6 hours, but the additional amino acids help to:
extend the anabolic response over 8–12 hours,
reduce catabolism,
support other tissues (organs, enzymes, etc.).
What is the maximum amount of protein the body can absorb in one hour?
According to the 2023 study by Trommelen et al., there is no clear upper limit to the anabolic effect of a single meal.
To test this, after a workout, participants ingested 0 g, 25 g, or 100 g of milk protein, using isotopic tracing of amino acids.
The 100-gram bolus produced stronger and more prolonged (>12 hours) muscle protein synthesis compared to the 25-gram bolus. The body slowed gastric emptying to spread out absorption, rather than “wasting” the excess.
There is therefore no strict “ceiling” on absorption: the body absorbs virtually all ingested protein. However, the rate at which amino acids enter the bloodstream is limited: approximately 8–10 g/h for whey, 6 g/h for casein, and 2–3 g/h for egg or soy.
Thus, in one hour, the maximum amount of protein that can be rapidly “utilized” for muscle synthesis is around 8–10 g with a very fast-acting protein, but this does not mean that the rest is wasted: it will be digested and utilized over several hours.
Scientific references and sources
1How much protein can the body utilize in a single meal for muscle building? Implications for daily protein distribution
by Brad Jon Schoenfeld & Alan Albert Aragon
2The anabolic response to protein intake during recovery from exercise has no upper limit in terms of magnitude and duration in vivo in humans
by Jorn Trommelen et al.
An article written by
Aymeric Mendez & Guillaume Lavastre
Guillaume and Aymeric are the founders of Protéalpes. They are also pharmacists with a passion for nutrition and sport.
