Ask the RD Just How Much Protein Can The Body Absorb


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According to the National Institutes of Health, the Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight), however, they also note a healthy diet can consist of 10–35% protein. Instead of eating 60 grams of protein during three meals a day, trying eating 25 to 35 grams of protein four or more times a day. Tinpixels Consume one. In their recent chat, someone asked Steve Edwards and Denis Faye if there was a limit to how much protein the body could absorb for muscle growth at once.

Should you space how much you take in at once or is it ok to get all your protein at. If you want to maintain or gain muscle mass and strength, concentrate on your total daily protein intake (at least 0.55 grams of protein per lb. of bodyweight; 1.2 grams per kg) followed by how much you consume at each meal. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.

How much protein do I need? Anywhere from 10 to 35 percent of your calories should come from protein. So, if your needs are 2,000 calories, that’s 200-700 calories from protein (50-175 grams). The protein sources you choose also matter.

Some protein foods are better digested than others, which can increase the amount of protein your body can actually absorb and use. According to an article published in Food and Nutrition Bulletin in June 2013, animal proteins such as milk, eggs and meat have the highest digestibility rate. But the journey is much more interesting and complex. A lot goes on behind the scenes to get the good stuff in your meal to enter the bloodstream. So, follow along as the vitamins, minerals, carbohydrates, proteins, and fats in your food make their way into your cells.

And learn how you can help your body continue healthy nutrient absorption. If you double it, it won’t hurt anything. I think anything over 50 grams though starts to not be absorbed. I would just stay with the one serving or if. However, there are vastly different opinions on how much protein people actually need.

Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference. Another one of the ongoing myths in the fitness industry is that your body can only absorb a certain amount of protein per meal.

The most popular belief is that you can only absorb 30 grams.

List of related literature:

A common claim heard in fitness circles is that the body can absorb only 20 to 30 g of protein in a single feeding.This belief is often used in support of eating protein-rich meals every few hours throughout the day.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

According to WHO/FAO/UNU (2002) recommendations, assuming a mean total protein requirement of 0.66 g/kg per day for a healthy adult, in order to maintain body N homeostasis, intakes of about 0.18 and 0.48 g/kg per day of indispensable and dispensable AAs, respectively, are estimated.

“Sustainable Protein Sources” by Sudarshan Nadathur, Dr. Janitha P. D. Wanasundara, Laurie Scanlin
from Sustainable Protein Sources
by Sudarshan Nadathur, Dr. Janitha P. D. Wanasundara, Laurie Scanlin
Elsevier Science, 2016

The EASD recommends a reduction of protein intake to the lower end of this range (0.8 g per kg body weight per day) for individuals with T1D and established nephropathy (Mann et al., 2004).

“Present Knowledge in Nutrition” by John W. Erdman, Jr., Ian A. MacDonald, Steven H. Zeisel
from Present Knowledge in Nutrition
by John W. Erdman, Jr., Ian A. MacDonald, Steven H. Zeisel
Wiley, 2012

U.S. Department of Agriculture (USDA) 2010 guidelines recommend that men and women consume 56 g and 46 g of protein per day, respectively, and typically represent the need as a percentage of kilocalories.46 However, protein needs are unchanged when kilocalories are reduced, and protein intake should not be lowered.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, JoAnn Trybulski, Patricia Polgar-Bailey, Joanne Sandberg-Cook
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, JoAnn Trybulski, et. al.
Elsevier Health Sciences, 2016

Concerns about potential negative effects of protein intakes greater than 0.8 g per kg of body weight per day are, for the most part, unfounded, especially in healthy individuals.

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

More recently, Barichella et al. (2016a) suggested that protein requirements should be based on 0.8g protein/kg and a PRD to optimise L‐dopa absorption; however Wolfe et al. (2008) suggested 0.8g/kg of ideal body weight or using the dietary reference values.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

The recommended dietary allowance (RDA) for the sedentary population (0.8 g/kg bodyweight per day) contains a safety margin (0.35 g/kg per day) to ensure adequate protein intake.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

For example, an active patient weighing 176 lb (80 kg) should be prescribed 96 g pure protein per day, ideally from a variety of sources.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

If you are on PERITONEAL DIALYSIS, you should aim for 1.3 grams of protein per kg of body weight; e.g., if you weigh 70 kg (154 lb), your protein intake should be about 91 grams per day.

“Review of Hemodialysis for Nurses and Dialysis Personnel E-Book” by Judith Z. Kallenbach
from Review of Hemodialysis for Nurses and Dialysis Personnel E-Book
by Judith Z. Kallenbach
Elsevier Health Sciences, 2015

As an example, a 2010 study examined the effects of differing protein intakes while athletes followed one of two energy-restricted diets for two weeks.12 A group consuming 1 gram of protein per pound of body weight lost significantly less lean tissue as compared to a group that ate only 0.45 grams of protein per pound.

“The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” by Patrick Wilson, PhD, RD
from The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress
by Patrick Wilson, PhD, RD
VeloPress, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • no lol protein is still calories so your saying if you maintain your weight at 2200 calories and ate 1000 from carbs 500 from fats and 3000 from protein you wont gain any fat? thats a 2300 calorie surplus youl get fat at fuck lmao

  • Thank you, Layne! Great video. I assume you always make videos for the “average” person. What do you tell people with leaky gut syndrome or absorption issues with their gut? Do they still absorb “almost all” protein that is eaten?

  • i read that you can only take in 10 to 15g every hour and a half so i been cuting my shakes into thirds and drink 9 small 15g shakes ive been doing this for two weeks now and seeing gain 2 pounds a week im at 183 right not i want to be 190 with 15% body fat or less. im 5’11 and 26 years old, any advice? can i take in more or would it be a waste of money? so far ive been taking in 202 grams a day 9 shake and 4 meals what do you think?


  • Hello there, have you tried “Musclegend” (just search Google)? There you will find a great free video explaining the best way to build noteworthy lean muscle fast whilst burning excess fat all at once. Kyle is one of the many guys which enjoyed good results applying this technique. It may work for you also…

  • Is this really good information? There are studies on taking in 40 versus 80 grams etc. of protein with no difference in the protein synthesise. Excessive protein gets oxidised by the liver, no? Excessive seems to be 40+, per mean, for a non enhanced person.

  • Although it sounds “good and educationally sound” that is not true. Due to assimilation the kidneys and liver along with the rest of the GI TRACT will only allow max 30 grams in 24 hrs and then that depends on weight and muscle mass. Your brown loose stools should be sufficient enough evidence but if you don’t believe me then I suggest u do your own research.

  • Shouldn’t people also ask, how much protein can their body use at any given time? Whey protein is fast absorbing.. but once its absorbed, the body can only use so much of it at a given time depending on how much muslces have been worked…. even if its all absorbed, some of it will turn in to carbs and then fat if the body does not put it to use in building muslce….

    isnt that correct?

    eating too much whey protein all day can actually make you fat because your muscles can not use it all so quickly… isn’t that right?

  • Are raw eggs more of a digestibility issue or is the quality of the protein compromised when they’re not cooked? I do raw eggs everyday for convenience and I do not notice any digestion issues…

  • Hi Layne, love the videos. I have a follow question regarding this. How does the composition of the meal impact the utilisation of the protein over time. I’ll use two extreme examples to clarify. If I down 30g of protein powder with water on an empty stomach, will that be different to eating a high fat and fibre meal with 30g of protein from meat I bearly chew before swallowing? I hope my question made sense, it’s really more about the affect of digestion on the topic of tue video.

  • When we say that we need just about 3-4 grams of leucine to trigger MPS, what is the meal frequency we are looking at? Basically, for someone who is in a cutting phase, and following IF where his/her eating window is restricted, how do we make sure that MPS is triggered adequately, and evenly throughout the day for minimal muscle loss, or for at least retaining the same muscle mass

  • Athletes need only 0.6 to 0.8 if not on colonic deficit and it’s agreed all around the world by dietions and sports and conditioning coach’s

  • Layne, dosent this just mean you can get away eating a low protein diet and supplement with 3-4 grams of leucine or a BCAA supp each meal to get max results?? Can you also explain how much anabolics could raise how much leucine and protein your body can utalize to build muscle per meal for me? For the people who converted over to the dark side?

  • i’ve used PH3 on 2 occasions with great success. been a big fan since, and love the videos and your IG acct. one passing statement in ths video (Raw egg is less digestible than cooked egg”) just shook my entire world. 10 years. ive been drinking raw eggs. cooked to raw ileal digestion 90.9 to 51.3 respectively. that info was published 10 YEARS before i had the notion cooked albumen wasnt all that. besides being a fountain of information, thank you for illustrating the importance of having the facts before making decisions or arguments. cant wait for your new book.

  • When will people that watch tmw videos realize that the spammers are not even living people but bots? I’m sick of seeing the top comment being someone telling a bot to shut the fuck up.

  • I’d be nice to have any citations to studies or books for more of the same info, since searching PubMed for “basic info” is much harder than some molecular mechanisms

  • alot of people still believe in this myth unfortunately. I eat about 50-70 grams of protein per meal. been doing this for about a month and noticed significant results. I’m fine with what I’m doing? I also spread these meals out throughout the day to 5-6 meals per day

  • Hey layne. Great video. Very informative. Quick question about your protein. Do you plan on offering an Unflavored/Unsweetened variety? Thanks

  • It all depends what kind of protein your ingesting for optimal muscle gains as long it meets the the minimum quantity of leucine to trigger mtor and activate protein synthesis.147 grams of chicken breast has more or less 3 grams of leucine or if you want less just 100 grams of chicken breast just add a leucine supliment of 1 gram per meal every 4 hours. 4 hours is needed to peak down or restor leucine in base line. So once its restore you can eat again and be on anabolic state of mucle repair But you need a proper amount of energy means for example while you work out take some gummy bear glucose to spike your insulin while working out so when you take your protein you can maximize the benifits of muscle repair and gainz.protein synthesis is a energy hunger proces. Well thats my theory only

  • Would be a little more easy to trust everything he’s saying, if he had also stated some of the negative side effects to a high protein diet, even if the effect was small.

  • I’m a complete fucking dummy, and I pretty much understood all of that �� at least the concept and how to practically implement it into my diet anyway.

    Good job, I’m sure you had to dumb the info down a bit for this video lol.

  • Could you please make a video about how to arrange a meal’s macros for an endomorph or someone with a slow metabolism, also what would happen if someone were to combine a high amount of fat with high amount of carbs whether the carbs are high glycemic or not. Often in the past I would eat for example a meal with 60g protein and about 45g fat from the chicken with 80g carbs from white rice. Thanks. I am enjoying your uploads and subbed to your channel.

  • Hi Layne, wishing you much success with Carbon Build. I remember you previously saying you could only get that response from protein about once every 3-5 hours. Also heard you could hit that more often with BCAAs between meals. Is that correct?

  • Hey guys,I’m 19 @ 177 cm and I’m eating around 147 g of protein,60 g of fat and 164 g of carbs a day,is that good for building muscle? Hitting the gym 5 times a week.

  • Sorry if I’m being over simplistic or putting words in your mouth.  If I consume 50 grams of whey protein post workout and 25 grams of whey maxes out the affect on protein synthesis, would I be better off consuming 25 grams of whey pre-workout and 25 grams post workout? Or consuming it in two meals post workout?  Or am I just not understanding this right?  Also, how many eggs would max out protein synthesis in a meal?

  • Just out of curiosity will you have a few flavors or different proteins with a higher amount of simple carbs? Or are you more or less taking the stance, “this is my protein for sale if someone wants simple carbs just add them in yourself”? I don’t mean that in a negative way.

  • 2.2 grams per kilo? But does this also apply to a person that is overweight? I weigh 96 kilo and that would mean that I would eat 211 grams of protein a day! I now eat around 80-115 g/day and I would really struggle to eat much more than that! Isn’t there a limit when a person is overweight???? I mean..what about people that weigh even more than me? Shouldn’t I count on the weight I want to be instead? Like 68 kgx2.2=150 grams. That sounds more plausible to me? I really want feedback on this, thanks!��

  • Hey Layne sorry if this question has already been asked and I just missed it, but is there a reliable site/link/source to the amino acid content of many various foods. Thanks

  • how does the carbon protein do with baking? is it strictly for making shakes or can I use it for making protein pancakes? good results with baking?

  • I’m 64kg and 5’7. I’m on a bulking many grams of protein and carbs should I shoot for jst right after workout. I’m super confused. So bro any help on dis?N can I have my protein shake and chicken at the same time after workout or should I wait at least an hour to have my chicken after protein shake?

  • I thought you said in an earlier video that protein ingested does not equal protein used for building muscle? Don’t you have to eat a much larger amount of protein than what is actually used in building muscle tissue? Also, protein is used for other processes than strictly building skeletal muscle, which would mean a person would need more than what you calculated.

  • Hey layne, I have a question. I’ve read over your ultimate cutting diet article. Well my question is in the carbohydrate department. You have there a layout for the carb intake timing so I was wondering if this would differ when staying at a maintenance caloric level or even in a surplus?

  • This video explains everything. but I have a doubt. I have started adding powerlifting moves in my workout plan. like I do 5×5 and then go for dumbbells and machines. I still consume 1 gram of protein per pound of my body weight. is it necessary to take 1.5 grams of protein per pound of body weight?

  • Hey Layne, is there any research that would suggest whey protein could cause a release of glucagon? In your last video you stated that protein more than likely does not cause the pancreas to release insulin. I ask because I’m a type 1 diabetic and in the morning when I take my whey shake before class which is 50g protein for 2 scoops and only 4 grams of carb. I normally see a spike in my blood glucose. Not sure if this could be what diabetics call the ‘dawn phenomenon’ or if the pancreas does release insulin from protein intake the and liver responds with a release of glucagon to accommodate?

  • I appreciate the video clip. Fall in love with You tube due to this type of content.

    My homeboy was formerly bullied. He said he was intending to get bigger. I did not believe him. But then before long he gained 40 pounds of complete lean muscle mass. He used the Muscle Building Bible (Google it). He doesn’t get bullied nowadays. I subscribed the other day. And the guys emails are interesting…

  • I thought that protein division between meals is very irrelevant. Most of the people nowadays recommend to mainly hit your daily intake of protein regardless how you divide that into meals.
    what about all the IF people out there that eat their protein mainly in one meal?
    I’m myself eat more than half of my protein (80+ grams) in one meals.

    So what is your opinion about it Lane? Does eating 70-80+ protein in a meal is not adequate? do you still think that 30 grams per meal for a lot of meals is the wise thing to do? what about iifym and hitting your macros daily is the most important thing?

    Thanks in advance and really excited to hear your detailed opinion!

  • BTW, it would be cool if you could do like a weekly Q&A from viewers questions, I honestly can’t think of a single other youtuber fitness person whos knowlage and advice people respect as much as your’s. There isn’t much “informative content” at all on youtube. I think a Q&A could really help your channel take off.

  • what about the kidney, some people have gentle kidneys, I know that they say to drink lot of water when you eat lots of protein to help your kidneys

  • I think that you should start recording your videos differently. It looks much better when we can see more than just your head. I mean you can better explain things when we can see your hands. It’s all about body language:)

  • So man a question, do we have to eat every single day our target of protein or can we get a little bit low in rest day? What do you recommend?

  • Hey Layne, you know the research you cite showing that even with perfect conditions to support anabolism the maximum amount of new amino acid that can be synthesized in muscle is about 10grams per day. Can you send a link to that paper if you have it or if not can you remember the author’s name? Thank you.

  • I understand that question and I’m curious because the lil chick at my local GNC just told me the same silly thing about only 20 grams…that would mean I’d have to wake up I’m the middle of the night just to eat protein then pass out, just to reach my daily intake…

  • Just signed up with Avatar Nutrition! Loved this video. I love all things science! I have a Masters in Nurse Anesthesia and appreciate all things science/evidence based. Thank you for your content!

  • Finally somebody with some damn sense. Excellent informative and correct video. Thanks for this bro. Ill definitely be sharing and subscribing.

  • Hey, have you heard about “MuscLeader” (search on Google)? There you can watch a good free video explaining the right way to build up noticeable muscle very fast whilst dropping unwanted fat as well. James and plenty other guys experienced great success applying this system. Perhaps it will work for you also.

  • Mario, I do IF and eat my meals after working out. So In my 4 6 hour “eating window”, I eat about 120 140g in that short time. Is this bad, should I stretch my protein meals to a larger time span?

  • Very informative video. Thank you for your insight. So it sounds like it’s not optimal to consume most of one’s protein intake towards the end of the day, is this correct?
    Also, I heard something about how it’s not beneficial to consume a high amount of carbohydrates right before bed, because digestion slows down during sleep. And the pancreas may have to say “work harder” to release insulin for the spike in blood glucose. Is this true? Would appreciate your knowledge on the subject. (I’m in nursing school and my teacher stated that about a high amount of carbohydrate intake before bed.)

  • I trained without any supplement for over 5 years. Good results. Then I started taking a small amount of protein powder with milk twice a day, adding about 50 grams of protein a day about 3 months ago. I did notice a rather big difference. Body getting leaner, injury less often, recovery MUCH faster. I weigh 160lbs and I take about 80-110 grams of proteins depends on the food I consume other than the powder. I am content with this result and I will never, ever ramp up intake to what so called sports professionals suggest. Taking 1 gram per pound is just scarily unnatural. I doubt any race in any historical period had access to that much protein…

  • Sorry to show up on this year old video, but I was thinking about this topic today and remembered this vid. So, if excess protein gets excreted in urea, doesn’t that make protein sort of calorie neutral? If two twins with identical bodies and activity levels ate identical diets but one ate the maximum amount of protein they could absorb, and the other ate much more, would they weigh the same at the end of the trial because he just peed it out? Shouldn’t some of this protein just become bodyfat or be burned for metabolic fuel? Would love to be aimed towards some articles or other sources.

  • thank you so much for busting this myth every fitness youtuber had told me you can only absorb 30 grams of protein in 1 meal I always knew something was wrong thank you. you deserve much more subscribers thanks again

  • Thank you for the video Layne! Would you be willing to post a video on the intake of magnesium in regard to muscle health and tissue quality? Not sure if you are the right guys to ask but I’ve heard some stuff here and there and wanted to get your take on it.

  • Instead of linking only the promo items, it’d help (& help your credibility as well) if you post(ed) links to scientific research articles, incl. your own, which you referenced…

  • Hi Layne. Great Video. Could you do a video on your views on saturated fats and what the literature has to say for their effects on health? There are a lot of conflicting opinions out there.

  • try with a protein bar normal 25 gr i eat after gym everything cool… look at that i try another day a 50 gr a protein bar after 30 minutr i go direct to the bathroon,,, because the body don need more thant 30 gr a protein in one single shot..

  • Watching your informative videos vs Blaha’s “informative” videos provides a perfect example of a real expert (layne) vs a google expert (blaha)

  • I have a question. I’m an RN that did many years of inpt HD and then worked many years in a nephrology office. Just checking, and I may be the one who’s wrong lol, but did you mean to say CREATINE as one of the waste products of the kidney….or CREATININE? This was a fantastic review. CRRT was relatively new when I was doing HD at our local trauma hospital in the early and mid 90’s. Thanks and looking forward to more videos getting into CRRT ��

  • You must be confusing Glycogenesis & Gluconeogenesis. The body doesn’t store everything it doesn’t use, if it did every person would be fat as hell regardless of how we took care of ourselves. We pee out unnecessary protein.

  • Protein is important but if you take more then you need is just throwing money away…this numbers he’s giving us does not relate to everyone…

  • What about gluconeogenesis that will occur from excess proteins in the bloodstream? There has to be some limit to the amount of proteins that can be absorbed and utilized in a given timeframe before your liver begins to turn them into glucose. At some point, there would seem to be diminishing returns if not a detriment to the constant consumption of large volumes of protein in an effort to add mass or develop strength. It’s almost like you’d have to put in some extra cardio sessions in to keep the sugar levels down.

  • Is there a 30 gram limit on how much protein your body can absorb at one sitting? Short answer: No. Long answer check out the video:) Also post your questions in the comments below, talk to you soon! -Mario

  • I know it wont, but maybe this will stop the repetitive question lol. just shoot them this link when they ask next time.

    so, my take on Carbon Build: I have had over 100 protein flavors so far (navy deployments = bodybuilding.coms bestfriend) I bought and tried the Salted Caramel Build. This is literally the best flavor I have ever had in my life. I am already formulating Build cookies, ice cream sandwiches, muffins, pancakes, and ice cubes (for hot coffee). If you want the best quality, the best taste and all for the best price…. Carbon Build is absolutely your only possible choice.

  • You know one thing I’d love your opinion on, and this might be a good video idea actually. I think most agree roughly 1 gram of protein per pound of body weight is probably a good starting point. Maybe a little less in a surplus and a little more in a deficit (and of course many other factors such as age, lean body mass, etc.) But would you think it would be more optimal to have less total protein but hitting close to the leucine threshold several times a day, or more protein hitting leucine threshold less? For example for a 200 lb male would 120 grams of protein per day hitting 4 30 gram servings spread out throughout the day be better or would 200 grams of protein in two 100 gram servings be better or do you think it would be negligible? I realize this isn’t a likely scenario and that you’d probably be better off getting 200 grams spread out 4-5 times a day but just curious what you would think between the two! I used to think that total protein would matter more, but starting to think less protein but more spikes in protein synthesis would be better.

  • Im cutting right now and sometimes i come home late and have to eat about 150 grams of protein in 3-4 hours. I have to eat around 250 grams of protein at least because im very large person:/ Is it ok i eat late? 

  • Ain’t nothing going to waste, i have to eat 270+ grams of protein a day and i split that between 2 meals, that’s 135 grams per meal. I don’t know where all this miss information came from about 20 grams max per meal but it’s BS! I wont give you my life’s story but i can tell you it works for me (a mesomorph) at least.

  • It would be a shame for you not to bulk up when other people are able to lose weight easily using Zippy Fat Loss (go google it).

  • Hello there, have you tried “MuscLeader” (just search Google)? On their website you will find a smart free video showing the best way to build visible muscles fast while burning body fat as well. Steve is one of the numerous guys who enjoyed good results because of this technique. Perhaps it will help you out as well…

  • Wow. Wonderful film. My pal used to be a fatty. He went from 290 lbs of pure fat into 202 lbs of purely natural muscle mass. I could not believe it! I just registered personally as I wanna strengthen. He used the Muscle Building Bible (Google it)…

  • this is VERY misleading.
    and you hear him say “WE” did a study blah blah…
    HIS studies do NOT correspond with the NIH,
    which shows high protein DOES effect kidneys and create bone loss.
    are HIS studies Peer-Reviewed? replicated?

    the body doesnt need protein.
    none, zero, zilch.
    it needs amino acids.
    Amino’s are abundant in plant foods, and easily absorbed.
    unlike meat/dairy which creates toxins
    the body will even re-use aminos if it thinks it is low.

    ever hear of Kwashiorkor?
    its because no one ever has it in developed countries.
    Kwashiorkor is the sickness which occurs from not enough protein.

    when you get more protein than you need, it becomes a toxin.
    something the body has to deal with in a negative way.
    a high protein diet is simply stupid.
    even body builders.
    google “Scott Jurek”, vegan ultramarathon runner.

  • take about 150 per day, and workout everyday. 100g isnt bad at all, I was taking like maybe 30-60 if grams of protein perday cause i was broke as fuck, but i was still making some gains. just get your complex carbs(300g+) and veggies in and u gonna be alright, dont take more than 200g of protein per day tho, that shit will fucking destroy ur kidneys

  • R. Coleman you’re my favorite BBer of all times, i love ur entusiasm when u lift heavy ass weights:D btw can u answer here what is that “mix” of stuff u eat right after u wake up?

  • I don’t think you understood what I said. Its not about how much you can absorb its about how much your body can use to build muscle. If your not getting enough protein a day your shooting yourself in the foot. You can absorb more than 30grams of protein in one sitting. If you are having more than your body can use then it will convert it to glucose and it will be stored as fat if not used.

  • Hey man, I’m glad you are back to making some videos:) Should I meet the required amount of leucine to trigger optimal anabolic response in every meal? How many times a day is sufficent?

  • You can absorb more than 30 grams a protein in a sitting its not about how much you can absorb its about how much your muscle can use. If you are over doing the protein it will turn into glucose and if that isnt used be stored as fat. They already did studies on this. Its more of a marketing technique ppl say that your small intestines can only absorb at a certain rate. But their is a hormone in your body to prolong the digestive rate so you can abosrb more.

  • My point is you were trying to correct me by insinuating i said extra calories won’t make you…which i never did. The weight gain will result from the caloric surplus whether it comes from fat, carbs, or protein.
    But for excess protein from one meal, the body will urinate it or crap it out more times than not. That was my point. Dig?

  • Dude, 100 grams of chicken already got more than 20 grams of protein. A huge beefsteak (500 gram) steak got like 50-60 grams of protein.

  • I think that absorption only counts for drinking it, or you just piss it out, but when you eat it, its a different story since it absorbs over time, so eat a meal of 100g of protein and it will absorb to your body, especially after a workout, then drink a protein shake after the meal.

  • Where’d i write that a caloric excess won’t make you fat? Oh that’s right i didn’t! i wrote about eating excess protein in one sitting.

    “youl get fat at fuck” reading that made me laugh too….guess why lol: )

  • if we could retain 100g of protein per meal we would be the size of a house huh? So much misleadiing information everywhere on this topic, people using the wrong words and not being on the same page.

  • i fuckin’ hate the orthondontist, those stupid a-holes squeezed my braces too damn tight. Then i can only eat soup!!! I’m not gettin’ the excess protein i like in my diet man!!! But i loves the pudding

  • You can prove anything with such short term studies. How about long term data? What was your n population? How about everyday lifters?

  • lol it an absorb everything, kind of.. You can eat 200grams of protein once a day, an it will take up just as muh as if u eat 5 times adayt.

  • Awesome video, Layne! I’d like to get your opinion on a personal situation. Right now I’m eating about 4000 calories a day and my protein intake is about 130-135 grams. I have a condition called Proteinuria and in order to meet the standards set by my doctor and avoid serious kidney problems, I simply cannot go over that amount of protein. Unfortunately this means that increasing my muscle size hasn’t been the easiest or fastest thing. Despite growing quite a bit over the past 2 years, my results aren’t impressive. A couple of months ago, I started dividing protein evenly throughout my meals and, as always, I always give my maximum effort on the gym, but my results still aren’t that noticeable. Could this be because only about 50g of my protein intake comes from meat? Could taking an additional 2-3g of leucine after each of my meals help me grow significantly more? Or do you think there is just no way around my problem? My doctor isn’t exactly very helpful when I bring my concerns regarding building muscle, so I wanted to see if you could give me your opinion on this quick summary of my problem. Thanks!

  • My classmates laughed when I told them I was going to lose fat with Atomic Fat Loss, but then they saw the results. Google Atomic Fat Loss to see their reaction. (It was epic!)

  • I’m wrong? lol Im not wrong u fucking genius. I get this info from professionals, nutritionists and doctors. Im becoming a certified trainer right now too. Im not guessing or making this shit up. If you eat 80g of protein at once, those extra 40 grams will go to the fat or you will piss it out. Basically u will waste 40g of protein. And hurt your kidneys and liver. Try doing research instead of guessing on this shit you fucking stubborn idiot

  • Ive been eating 80g protein for my first meal every day for the last 7 months, but wait…. im not gaining fat. Oh? Whats that? You’re wrong? No shit.

  • That’s wrong. If you converted it into glucose then that would lead to storing it as fat. That’s what the body does with carbohydraes. Protein’s an amino acid so its primary purpose isn’t providing energy, so the body’s not gonna store it as it does triglycerides and carbohydrates…Excess Protein is urinated out.

  • It would be a shame for you not to get ripped when other normal people are able to get ripped so easily with Atomic Max Muscle (Look it up on Google).

  • We can absorb around 30-35 grams depending on size. If you eat something wih 50 grams of protein in one meal, you’ll just pee the excess out. It’s no big deal!

  • Hey there, have you experienced Smashing Ripped X? (look it up on Google) You will find out about the serious crimes we commit against ourselves. With Smashing Ripped X, you will discover how to get ripped quickly.

  • hi layne, my question is that i understand about having excessive protein per meal than whats needed for peptide chains, to create a positive response for muscle growth. but to how many meals per day would you need this excess protein before the body has already got enough excess protein for the previous meal? and does extended time between meals negatively affect the excess protein response needed to keep muscle growth to a maximum?
    thank you

  • If our body can only absorb 20g of protein per sitting then all protein/mass gaining supplements would only be limited to 20g protein per serving………………

  • avg absorption varies with protein source but its avgs round 8-10 g per hour but the digestion process starts when protein hits the stomach and ends after the small intestine so thats like 8 hours to digest your shit.. so in theory you could eat 60-80gs of protein in your meal in get the best of it

  • This statement is absolutely, positively false, because I use IF, eat 2 meals, each having atleast 50-70g of protein, and i’m still building musle, so whoever came up with that is full of SHIT!!

  • If you eat excessive protein, and it is passed in regular toilet visits, why would that protein contribute to a caloric surplus? Seems if your body can’t digest it, it can’t store it as fat

  • Would it be accurate to say that since higher protein meals take longer to “absorb” that really high protein meals could help with appetite suppression?

  • thats bullshit lol.. what about when i eat 150 grams of protein in a meal? i wont eat for 6 hours or sometihng.. and i feel the body is using longer time to absorb it.. and i wont get any fatter by eating that way, and i gain alot. stfu with the bullshit.

  • I’ve just joined. I was concerned about my kidney. I’m on immune suppressants. This video is great. I only lose weight on protein diets.

  • Hey Layne! Tried running a search to see if you had a video on meals per day but couldn’t find anything. Any chance you could make one? I personally eat 2-3 meals a day as I am in a deficit and find eating smaller meals (while in said deficit) makes me hungrier. I find getting the BIG meals (volume) tricks my body into feeling like I’ve eaten way more food in the day. Only thing is I’m then eating around 170 grams of protein in three big meals. Is that doing me more harm then good? Not harm as in physical harm but just wasting nutrients. I guess if the end result is to lose fat whatever allows me to actually stay in the deficit is ultimately the optimal choice.


  • to be fair, the early humans ate to survive, so they did not have to care about how great their body looked. people nowadays want an optimal solution

  • Hi there, have you seen Atomic Max Muscle? (search for it on Google) You will discover the serious crimes we commit against our bodies. With Atomic Max Muscle, you will discover how to bulk up fast.

  • So what do you think about people who only eat 1-2 meals per day in an intermittent fasting type scheme? Obviously still hitting total macros.

  • Thank you guys so much for watching! Please leave a like if you enjoyed the video. I truly do appreciate it! Also I love hearing your comments so feel free to tell me what you think of the video. Also, I have a Patreon now! �� If you are looking for additional content ��and more information ��to go along with these videos, then please consider showing support over there!

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  • I do not care at all about the taste of nutritional supplements or protein powders I take them only for an ergogenic effect all these protein powders with their artificial sweeteners because Americans are so stuck on sugar does not make a healthy product I have intestinal issues with every fake sugar out there agave syrup Acesulfame potassium sucralose and even stevia just give us the protein doesn’t need to taste good

  • Hiya, have you heard about MAD Ripped Muscle? (just Google it) You will find out about the serious crimes we commit against ourselves. With MAD Ripped Muscle, you will discover how to bulk up fast.

  • Great video as always Mario! I wanted to ask if you have (or will make) a video regarding your warmup routine before each workout with resistance bands, stretches, etc. Thanks

  • Any references of the studies mentioned by Dr Jose Antonio? Any follows up of the studies? Only few study doesn’t mean anything. It is not science, it is just hypothesis. What about gluconeogenesis?

  • Data to ‘suggest’ Helps to, may do, might do, etc etc….. hmmmmm Whatever works for you is always best, 1-1.2 g per lb bw nattys, 1.5 + for juiced up lifters is a good starting point i feel

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  • Yo everyone! Hope you found the video useful and if you have any questions about protein or if you just wanna be sound and leave a comment then please do ��

  • That’s really great….
    I know high protein diet or high protein consumption do not affect on body, means our kidneys it will really helpful for womens also….
    Thank u Sir… From India….

  • I have read countless forum posts on this type of stuff this year but Layne managed to brake it down clearer than anything i’ve read in a 9 min video,:) i will be showing my support and trying out some of this protein too.

  • Great information! It’s crazy how complex the kidneys are. I’m still not comfortable with CRRT so I’m looking forward to the other videos! Thank you for what you do!