Pro-fans, there has been a great amount of debate on how much protein you should take in one sitting. I think it’s important to understand the absorption rate and utilization on certain proteins from food or protein shakes.
Let’s start with protein shakes.
Many of you know that whey (isolate) is the fastest way to absorb protein, but the efficacy of taking 30 grams or so of protein depends on how your body will utilize it in your digestive system. With protein shakes, you can absorb about 10 grams of protein per hour, while with whole foods your body can absorb 2-5 grams per hour. But this can also vary depending on how your body breaks it down through your digestive tract. (This is where your body breaks it down and takes the Essential Amino Acids your body needs to grow.) This is different for everyone, we are all in different shapes and sizes, so saying your body will use 40-50-60 grams of protein in one sitting can be a matter of debate. But one thing we know is that everyone is different and we have to calculate the amount of protein we need to take.
I get asked all the time, how much should I take?