How Much Protein Can Your Body Absorb? | What the Fitness | Biolayne

Summary

In this video, Whitney English, a registered dietitian, debunks common misconceptions about protein absorption. She explains that while the body can only use around 20-30 grams of protein for muscle building per meal, excess protein is not wasted, but rather oxidized or stored as fat. She highlights the differences between animal and plant-based proteins and discusses how protein contributes to fat loss due to its thermic effect. Whitney also critiques the idea of limiting protein intake to percentages of daily calories, arguing that optimal protein intake should be based on lean body mass rather than arbitrary ratios. Overall, she urges for a more nuanced understanding of protein utilization.

Takeaways

• 😀 Protein absorption is not limited to 20-30 grams per meal. The real question is how much protein is utilized for muscle building.
• 😀 Excess protein, if consumed in a caloric surplus, can be converted into fat, but this doesn’t mean protein directly turns into body fat.
• 😀 Protein has a high thermic effect, meaning it requires more energy to digest compared to fats or carbohydrates, aiding in fat loss and muscle retention.
• 😀 While 20-30 grams of protein might max out muscle protein synthesis (MPS) for most people, some studies suggest higher amounts may be beneficial for muscle building.
• 😀 Plant-based proteins often require higher quantities to achieve the same muscle-building effects as animal-based proteins due to lower bioavailability.
• 😀 The notion that high protein intake contributes to chronic diseases like diabetes, cancer, or heart disease is not supported by evidence; in fact, protein can help manage type 2 diabetes.
• 😀 High-protein diets can help with fat loss due to their satiating effects and higher thermic effect of food, which increases overall calorie expenditure.
• 😀 Protein requirements should be based on lean body mass and not percentage of total calories, as protein needs can vary depending on activity level and individual factors.
• 😀 Consuming more protein beyond the point of maximizing muscle protein synthesis (around 2.2 grams per kilogram of lean body mass) likely won't significantly boost muscle growth but won't hurt either.
• 😀 There is no set threshold for protein absorption; your body will absorb almost all the protein you consume, but the utilization for muscle building may vary based on factors like exercise and protein type.

Q & A

How much protein can the human body absorb in a single meal?

The body absorbs almost all of the protein consumed in a meal, though only around 20-30 grams may be utilized for muscle protein synthesis, depending on the protein source.

Why does the body not store excess protein?

The body does not store excess protein in the same way it stores carbohydrates or fats. Any surplus protein is either oxidized for energy or converted into fat for storage if there's an overall caloric surplus.

What happens to excess protein that is not used for muscle building?

Excess protein is either burned for energy or converted into fat and stored in adipose tissue, especially when total calorie intake exceeds what the body requires.

How does the protein source affect muscle building?

The effectiveness of protein for muscle building depends on its source. Animal-based proteins, particularly whey, are more effective for muscle protein synthesis than plant-based proteins, which require more protein to achieve a similar effect.

What is the difference between muscle protein synthesis and muscle protein degradation?

Muscle protein synthesis refers to the process of building new muscle tissue, while muscle protein degradation involves the breakdown of muscle proteins. Both processes influence muscle growth, and balance between them is necessary for muscle retention and building.

Can protein consumption help with fat loss?

Yes, protein can help with fat loss because it has a higher thermic effect compared to carbohydrates and fats. This means that the body uses more energy to process protein, increasing the overall calorie expenditure.

What role do carbohydrates play in fat storage when consuming protein?

When protein is consumed in excess, it is oxidized for energy, creating a caloric cushion that can make it easier for dietary fats to be stored as fat in the body. The consumption of carbohydrates influences the storage of fat by increasing the likelihood that fat is stored when consumed together.

How much protein should an average person consume per day for muscle retention?

Protein requirements for muscle retention vary, but a common recommendation is around 2.2 grams of protein per kilogram of lean body mass. For most individuals, this is a good target, especially when trying to maintain muscle during periods of caloric deficit.

How do percentages of calories from protein affect muscle building?

The percentage of calories from protein is not the best indicator for muscle building. A better approach is to calculate protein intake in grams based on lean body mass. Relying on percentage-based recommendations can be misleading, especially during a caloric deficit.

Is it true that consuming too much protein leads to chronic diseases like diabetes or heart disease?

No, there is no strong evidence linking high protein intake directly to chronic diseases like diabetes or heart disease. Protein consumption can be beneficial, especially for managing type 2 diabetes. Issues typically arise from excessive caloric intake overall, not from protein alone.

What is the optimal amount of protein for muscle building per meal?

The optimal amount of protein for muscle building per meal is not strictly capped at 20-30 grams. It can vary based on individual factors like activity level, age, and the protein source. Some studies suggest that a higher intake may be more effective, especially in more active individuals.

How does exercise influence protein utilization for muscle building?

Exercise increases the body's ability to utilize protein for muscle building. Even though there's no specific threshold for protein utilization, those who exercise may benefit from higher protein intake to support muscle growth and repair.