Protein: Serving Amounts Explained

Seemingly, it appears to be a general misunderstanding that you can only consume a certain amount of protein in one sitting.

People generally believe this to be 20-25g of protein per portion.

A long-held misperception in the lay public is that there is a limit to how much protein can be absorbed by the body.

Gropper SS, Smith JL, Groff JL

25-30g of protein CAN be the perfect spot, depending on how much you weigh.

It is therefore a relatively simple and elegant solution to consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day – if indeed the primary goal is to build muscle.

Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD.

Using this formula let’s use an example:

Stephen is a male who weighs 80kg.

He will be eating 4 meals per day.

For each meal he consumes 0.4g of protein per kg of bodyweight.

0.4g protein per kg of bodyweight (80kg) = 32g per serving.

Which is slightly higher than the perceived range.

This totals 128g protein per day.

Let’s take another example:

Mike is a male who weighs 90kg.

Again, he will be consuming 4 meals per day and consuming 0.4kg of protein per bodyweight for each serving.

0.4g of Protein per kg of bodyweight (90kg) = 36g

A fair bit higher than the perceived range.

Which totals 144g Protein per day.

These two examples suggest that the more you weigh, the more protein you are able to consume and absorb effectively.

These figures are used in regards to building muscle and not for a regular maintenance diet.

Any excess protein absorbed will usually be excreted, but if you consume too many calories trying to hit protein goals it will be stored as fat.

It is very difficult to gain fat if you are consuming high protein provided the rest of your diet is not high in carbs, sugar and fat.

If you consume 150g of protein per day of protein specific, quality foods you generally wouldn’t consume that many calories.

The problem would be what else you eat alongside the protein sources.

I recommend a high protein diet in another of my blogs and discuss the benefits of weight loss and muscle building within.

How To Use This Method:

Your weight in KG x 0.4

The answer to this equation, is how many Grams of Protein you should consume per each meal.

Do this 4 times per day if you are looking for a scientifically proven method to build muscle.

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Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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