The concept of an upper limit for protein intake per meal is widely debated. Recent studies and reviews provide some insights, but there is not a universally agreed-upon definitive limit:

1. Muscle Protein Synthesis (MPS) and Protein Intake: Research suggests that muscle protein synthesis is maximized with an intake of about 20-25 grams of high-quality protein per meal in young adults¹². Any additional protein beyond this amount is often oxidized for energy or transaminated to form other compounds.

2. Protein Utilization: This apparent upper limit primarily applies to fast-digesting proteins such as whey protein when ingested without other macronutrients. Slower-digesting proteins and those consumed with other macronutrients (like fats and carbohydrates) can delay absorption and thus potentially enhance the utilization of amino acids for muscle building².

3. Individual Variability: A more personalized approach is recommended, with per meal protein intake suggested at about 0.4 grams per kilogram of body weight, spread across a minimum of four meals. This can go up to 0.55 grams per kilogram of body weight in scenarios aiming for maximized muscle building, especially in resistance-trained individuals².

4. Aging and Protein Requirements: Older adults might require higher doses, about 0.40 grams per kilogram of body weight per meal, to achieve similar levels of muscle protein synthesis compared to younger individuals due to anabolic resistance¹.

In summary, while 20-25 grams of protein might be sufficient per meal for maximizing muscle protein synthesis in young adults, the context of the protein source, meal composition, and individual factors such as age and body weight should be considered to better determine optimal protein intake per meal.

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Footnotes

1. Tanner Stokes, "Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training," NCBI, 2018. ↩ ↩²

2. Brad Jon Schoenfeld, "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution," NCBI, 2018. ↩ ↩² ↩³

When determining protein requirements for overweight individuals, it is important to adjust the calculations to avoid overestimation. Generally, protein needs vary based on activity levels, age, and muscle mass.

Key Guidelines:

1. General Protein Requirements:

   • Sedentary individuals: Approximately 0.8 grams of protein per kilogram of adjusted body weight¹.
   • Older adults (ages 40-50+): Protein needs increase to about 1.0 to 1.2 grams per kilogram of adjusted body weight to prevent muscle loss¹.
   • Physically active individuals:
     • Regular exercisers: 1.1 to 1.5 grams per kilogram of adjusted body weight¹.
     • Regular strength trainers or endurance athletes: 1.2 to 1.7 grams per kilogram of adjusted body weight¹.

2. Adjusting for Overweight:
   While exact methods of calculation can vary, a common approach is to use a target body weight reflective of a healthy body composition, rather than current body weight. Consulting a dietitian is recommended to get a personalized plan, but a general rule of thumb is to base the protein needs on what would be the healthy body weight or use a lower factor of the total body weight.

Example Calculation:

Assuming an overweight individual weighs 100 kg but a healthy target weight might be around 75 kg:

• Sedentary Needs:

  • 0.8 grams per kilogram of target body weight:
    [
    0.8 \times 75 = 60 \text{ grams of protein per day}
    ]

• Active Individuals (e.g., regularly exercising, not necessarily high-intensity):

  • 1.2 grams per kilogram of target body weight:
    [
    1.2 \times 75 = 90 \text{ grams of protein per day}
    ]

• Highly Active Individuals (e.g., strength training):

  • 1.5 grams per kilogram of target body weight:
    [
    1.5 \times 75 = 112.5 \text{ grams of protein per day}
    ]

By adjusting for a target body weight, these guidelines help ensure protein needs are met without excessive intake that could be less beneficial.

Would you like to search for specific protein supplements?

Footnotes

1. How Much Protein Do You Need A Day - Mayo Clinic Press, 2023-07-25. ↩ ↩² ↩³ ↩⁴