How Much Protein is Too Much? New Study Shows You Can Handle More Protein Than Previously Thought.

Individuals who monitor their protein intake may be familiar with the claim that the body can absorb and utilize only a limited amount of protein at one time. For many years, it was widely believed that meals should contain approximately 20 to 30 grams of protein, with any excess purportedly being converted to fat rather than contributing to muscle mass.

This idea has shaped the way many athletes, bodybuilders, and fitness enthusiasts approach their diets, often leading them to meticulously plan multiple small, protein-rich meals throughout the day. For years, gym-goers have set alarms to chug protein shakes every few hours, worried that any "excess" protein would simply go to waste. 

But how much truth is there to this long-standing belief?

A New Study

The scientific community believed that the amount of protein your body can effectively use to build muscle may vary slightly based on total lean body mass, but was capped at about 40g per sitting. This ideology remained largely unchallenged and is even reflected in some earlier studies up until very recently.

In late 2023, researchers published a landmark study challenging this notion. They argued that the recommendation of 20 to 25 grams of protein per meal conflicted with the natural feeding patterns of many animal species, which often consume large quantities of food infrequently. 

To investigate, the researchers conducted an experiment comparing muscle protein synthesis in subjects who consumed 100 grams of protein in a single meal.

The Experiment:

To examine this hypothesis, the researchers randomly assigned 36 participants to three groups:

- Group 1: Received a 0-gram protein drink (control group)

- Group 2: Received a 25-gram protein drink

- Group 3: Received a 100-gram protein drink

All participants completed a resistance training exercise (weightlifting) before consuming their assigned beverage.

Over the subsequent 12 hours following beverage consumption, researchers collected multiple blood samples and muscle biopsies to assess blood protein concentrations and rates of protein synthesis. These data were systematically recorded and analyzed.

The Results:

The findings supported the researchers' hypothesis: consuming 100 grams of protein in a single meal, which is 60 grams higher than previously tested doses, resulted in greater muscle protein synthesis compared to smaller amounts. 

The results demonstrated not only higher peak rates of muscle protein synthesis but also a prolonged duration of the muscle-building process in participants who ingested the larger protein dose.

Impact On Muscle

This news should come as a relief to people aiming for a higher daily protein intake. If your daily goal were 150g and the meal absorption cutoff was only 20-30g of protein, you’d have to split your protein intake between 5-7 meals just to absorb it all! This is simply not realistic for most people.

Two additional studies, conducted in 2007 and 2009, compared changes in body composition between groups that consumed one to two large meals per day and those who distributed protein intake throughout the day. Both studies concluded that increases in lean body mass were nearly identical between the two dietary patterns. 

Embracing Flexibility

All of this means that the amount of protein you have in each meal doesn’t really matter, so long as you’re hitting your daily protein goal. This is especially helpful for people with busy schedules, erratic eating habits, or those who practice intermittent fasting—strategies that often result in consuming large amounts of protein in fewer meals.

It also provides reassurance for those who enjoy bigger, more satisfying meals and prefer not to micromanage their eating windows. In practice, hitting your daily protein target is key to muscle maintenance and growth, regardless of how you distribute that intake. 

So don’t overthink it. Get your protein whenever you can. If you find it easier to load your meals with protein, go for it. If you prefer to spread it out with high-protein snacks throughout the day, that works too. Choose the pattern that fits your life, stay consistent, and let your daily protein goal guide the way.