How Much Protein Can Your Body Absorb in One Meal?

You have probably heard the claim: "your body can only absorb 30 grams of protein at a time." It is one of the most persistent myths in nutrition. Here is what the science actually shows.

Absorption vs. Utilisation - An Important Distinction

First, let us separate two concepts:

• Absorption means protein is digested and amino acids enter your bloodstream. Your gut can absorb far more than 30g - otherwise, eating a large steak would send most of it straight through undigested, which does not happen.
• Muscle protein synthesis (MPS) refers to how effectively those amino acids are used to build muscle. This is where there are diminishing returns per meal.

What Does the Research Say?

The 2018 Schoenfeld & Aragon Review

A comprehensive review published in the Journal of the International Society of Sports Nutrition (Schoenfeld & Aragon, 2018) concluded that while MPS is maximally stimulated at around 0.18–0.25g per pound of body weight per meal (roughly 25–40g for most people), the body still absorbs and uses amino acids beyond that threshold for other purposes - including reducing muscle breakdown and supporting other tissues.

The 2023 Trommelen et al. Study

A landmark 2023 study by Trommelen and colleagues (Trommelen et al., 2023, Cell Reports Medicine) directly tested this question. Participants consumed either 25g or 100g of protein after resistance exercise. The result: the 100g dose produced a greater and more prolonged MPS response than 25g. The body did not waste the extra protein. It simply took longer to digest and utilise it - up to 12 hours.

This study challenges the idea that anything above 30–40g is "wasted."

So Is There a Limit?

Practically speaking:

• For maximising MPS per meal, aim for 25–40g of protein. This is the sweet spot for triggering muscle building.
• For total daily protein use, your body will absorb and utilise larger amounts - it just processes them over a longer period.
• Eating 50–80+ g in one meal is not wasted - it is digested more slowly, and the amino acids are used over many hours.

What Does This Mean for Meal Planning?

If you eat 3–4 meals per day, spreading your protein relatively evenly (25–50g per meal) is a practical strategy. But if you prefer intermittent fasting or just eat bigger, less frequent meals, you are not throwing protein away.

The key insight: total daily protein intake matters more than per-meal distribution (Schoenfeld et al., 2018).

How to Put This Into Practice

1. Aim for 25–40g per meal as a target, not a ceiling.
2. Don't stress about going over - your body will use it.
3. Prioritise total daily intake - see our guide on how much protein you need per day.
4. Track your meals to see your distribution - an app like Protein Pal can show you how your protein is spread across the day.

The Bottom Line

Your body can absorb much more than 30g of protein per meal. The 30g "limit" is a misunderstanding of the science. While there is a per-meal sweet spot for maximising muscle protein synthesis (around 25–40g), larger servings are still fully absorbed and used by the body - just over a longer timeframe.

For more on optimal protein intake for muscle growth, read our guide on how much protein you need to build muscle.