by Erin D Marion - Published 6 months ago

Ask the Dietitian: Protein Absorption Limit

Protein is a vital component for every cell in our body, playing a crucial role in various functions including tissue growth and repair, DNA synthesis, cellular transport, antibody production, muscle building, and more. The exact protein requirement and absorption rate vary based on factors such as age, body composition, sex, health, and activity level.

CAN YOU EAT TOO MUCH PROTEIN?

However, excessive protein intake doesn't necessarily translate to better results. Once our tissues absorb the required amino acids, excess protein is stored as fat. Unlike carbohydrates, which are stored as glycogen, protein doesn't have a dedicated storage unit. Excess amino acids are eliminated through our bodies.

WHAT IS THE RECOMMENDED DAILY PROTEIN INTAKE?

According to the National Institutes of Health, the recommended daily allowance (RDA) for protein is 1.4 to 2 grams per kilogram of body weight. Nonetheless, they emphasize that a healthy diet can comprise 10–35% protein.

Individuals engaged in intense exercise or heavy weightlifting require higher protein intake compared to those who are less active.

WHY SHOULD YOU DISTRIBUTE YOUR PROTEIN THROUGHOUT THE DAY?

Scientific evidence suggests that our bodies absorb approximately 25–35 grams of protein per meal. Therefore, it's more beneficial to distribute protein intake throughout the day rather than consuming a large amount in one sitting.

Here are some sample meals with up to 35 grams of protein.

BREAKFAST

1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)

Protein-Packed Breakfast Burritos (27g protein)

1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)

Smoked Salmon Scrambled Eggs (24g protein)

LUNCH

Deli Box (27g protein)

Greek Salad With 4-ounces of Grilled Chicken (31g protein)

Egg and Avocado Lettuce Wraps (25g protein)

Chicken Salad on a Whole-Grain Wrap (25g protein)

DINNER

Spicy Chicken Burger With Sweet Potato Fries (35g protein)

Mac and Cheese With Chicken and Kale (30g protein)

Shrimp Burrito Bowl (34g protein)

IS NUTRIENT TIMING IMPORTANT?

Distributing protein evenly throughout meals and snacks helps your body access the necessary amino acids for optimal performance, exercise, muscle building, and recovery.

If weight loss is your goal, protein is crucial for regulating blood sugar levels and keeping you feeling full. You might also benefit from consuming more protein in the morning (35g) for better appetite control throughout the day.

The International Society of Sports Nutrition suggests eating high-quality protein within three hours after a workout to promote muscle growth and synthesis if you are an athlete or exercise intensely.

KEY TAKEAWAYS

Choose high-quality protein sources from diverse options, including eggs, seafood, plant-based proteins like nuts, legumes, and seeds, as well as lean meats such as chicken and turkey, no matter your goals or lifestyle.