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Recommended protein intake varies depending on objectives and lifestyles. However, it's essential to find the right balance to avoid consuming too much protein and suffering from various physical discomforts. So, how much protein can one consume per day? It's a perfectly legitimate question, and we'll answer your queries in detail.
Table of contents
- How many grams of protein per day?
- How much protein per meal?
- Muscle growth: a two-sided mechanism
- Growth driven by protein intake
How many grams of protein per day?
According to ANSES, an average intake of 0.83 to 2.2g/kg/day of protein is ideal for an adult under 60 years old. Protein consumption should represent 10% to 27% of energy intake. However, this data represents vital functions and average activities for the general population. For muscle building, the amount of protein to consume throughout the day is higher.
How much protein per meal?
It is common to hear that you should not consume more than 30g of protein per meal, because beyond that, the anabolic response of the muscles plateaus.
But how much protein can one really consume per meal?
New research sheds new light on the question thanks to new measurement techniques that are more precise than older ones (1).
Muscle growth: a two-sided mechanism
Muscle size is determined by a dual phenomenon: anabolism, which represents the rate of new muscle tissue production, and catabolism, which represents the rate of existing muscle tissue destruction.
It is entirely true that the power of anabolism plateaus when one reaches approximately 30g of protein per meal. However, what new scientific discoveries illustrate is that the braking power of catabolism does not plateau with increasing protein doses (2).
This means that the more protein you eat, the more you will reduce muscle catabolism.
Growth driven by protein intake
Therefore, to determine the optimal level of protein to ingest per meal, one should not only consider the speed of protein synthesis (anabolism).
What matters is the anabolism/catabolism ratio. Even with constant anabolism, the more we reduce catabolism, the faster our muscles will grow. Several factors must be considered to calculate one's protein intake.
Age: protein needs differ with age and increase over time. Weight (kg) Level of physical activity: an athlete with a higher training frequency will have higher needs. Objectives: depending on the objectives, macronutrient intake varies. Whether for mass gain or weight loss, proteins are essential in the diet. They help develop muscle mass and burn fat. However, the quantities are not the same: an athlete in a mass gain period will need to consume more protein.
Based on these factors, we observe that the protein level depends on the individual profile. On average, it is recommended to consume 1.5 to 2.5 g of protein per kg of body weight. In the diet, proteins are found particularly in dairy products and meat. The necessary protein quantities sometimes represent substantial dietary proportions (for 100g of chicken, there are approximately 20g of protein). We recommend turning to protein powder to meet your daily intake while limiting unhealthy fats.
These should represent 15% of the caloric intake per meal. Knowing how many calories to consume is essential to achieve your goals. To learn how to calculate your necessary macronutrient intake, you can consult our dedicated article.
Maximum protein intake per meal: conclusion
Thus, an intake of 30g of protein per meal is not enough to achieve optimal growth (2). It is therefore advisable to increase your protein intake, especially at key anabolic times such as in the morning and immediately after training (2). We recommend consuming 2.5g of protein per kg of body weight and increasing it according to your athletic needs.
Be careful, however, not to exceed 5g of protein per body weight: an excess of protein is harmful to health. Furthermore, it is essential to hydrate well to reduce the acidity caused by proteins in the digestive system.
Scientific references
(1) Tuvdendorj D. A novel stable isotope tracer method to measure muscle protein fractional breakdown rate during a physiological non-steady-state condition. Am J Physiol Endocrinol Metab. 2013 Mar 15;304(6):E623-30.
(2) Deutz NE. Is there a maximal anabolic response to protein intake with a meal? Clin Nutr. 2013 Apr;32(2):309-13.
