Need help with setting up your diet and routine for your goals? Check out my ebo…

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Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio ??.

I’m sure most of you have heard the myth that your body can only absorb 30 grams of protein per meal and that any protein in excess of this amount is wasted. The key word here is “absorb” because there is a difference between how much protein the body can absorb and how much protein the body can utilize towards building muscle.

In regards to how much protein the body can absorb, our bodies essentially have an unlimited ability to absorb amino acids from the gut into the bloodstream which means all of the protein you eat will be absorbed.

As far as how much protein can be utilized for muscle building per meal, there was a recent study by Dr. Brad Schoenfeld and Alan Aragon which concluded that a protein intake of 0.4-0.55 g/kg per meal spread across 4 meals is sufficient for most people to maximize muscle protein synthesis. To illustrate this as an example, a 160 lb (73 kg) individual would eat 4 meals consisting of 29-40 grams of protein each. Eating more than this does not mean it will be wasted but it may not be used for building muscle.

However, hitting your total daily protein is the most important factor when tracking your protein consumption and should take priority over trying to spread it out evenly. Further research on intermittent fasting has shown that individuals can do just fine building muscle even when consuming most of their protein in larger quantities spread over fewer meals.

Reference:
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching ??.

#pfaufitness #igfitness #fitness #gainmuscle #buildmuscle #nutrition #diet #losefat #fatloss #weightloss #loseweight #calories #protein

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Bette

My name is Bette. I'm a 34 year old female from Turkey. My occupation is a website designer and I work from a home office. I have struggled with my weight since puberty. Still figuring out.

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