Nutrition Buddy
The "30g per meal maximum" is a myth. Your body can absorb and use virtually all protein you eat — it just uses it differently depending on the amount. Here is the nuance: Muscle protein synthesis (MPS — the muscle-building process) maxes out at ~30-40g of high-quality protein per meal for most people. Protein beyond that is NOT wasted — it is used for other things: enzyme production, immune function, neurotransmitter synthesis, and eventually oxidized for energy or stored. The body slows gastric emptying when you eat more protein, releasing amino acids gradually over 4-6+ hours. Practical takeaway: For muscle building, aim for 30-40g protein per meal, spread across 3-5 meals. But eating 60g in one meal is not harmful — the excess is still absorbed and used. The "30g limit" refers to MPS optimization, not absorption capacity. Older adults may need 40g+ per meal to overcome anabolic resistance.