Is 30 grams of protein per meal the maximum?
The old 30-gram ceiling is considered outdated in the current research. Trommelen et al. (2023) documented complete amino acid utilization from meals containing up to 100 grams of protein — it simply happens over a longer window.
Where the old assumption came from
The recommended cap of 20 to 30 grams of protein per meal was based on studies in which the acute rise in muscle protein synthesis during the first three to five hours plateaued at around 0.4 grams per kilogram of body weight per meal (Moore et al., 2009). From that, many concluded that anything beyond this amount would not be used for building muscle.
What the current research says
Using labeled protein, Trommelen et al. (2023) delivered the first direct measurements over a window of up to twelve hours. The authors report that even meals containing 100 grams of protein contribute fully to amino acid utilization, spread out over a longer period. Schoenfeld & Aragon (2018) reach a similar conclusion in their review: a fixed per-meal ceiling cannot be methodologically derived from the older short-term measurements.
Keep your protein on track with GymLog AI
GymLog AI calculates protein per meal and helps you spread your intake sensibly across the day.
Join the waitlistSources
- Trommelen, J., et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12). PubMed
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? JISSN, 15:10. jissn.biomedcentral.com
- Moore, D. R., et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr, 89(1). PubMed
- Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 14:20. PubMed
- Regulation (EU) No 432/2012 — list of permitted health claims. eur-lex.europa.eu