How Much Protein Can Our Body Absorb?

By: Nazirah M. Jones, MS., CPT-NASM

Your body can absorb all the protein you eat, but the real question is: How much protein can your body use for muscle building at once?

When it comes to building muscle, most experts say about 20-25 grams of protein per meal is the sweet spot. This is roughly the amount in a chicken breast, a scoop of protein powder, or a cup of Greek yogurt.

If you eat more than this, it doesn't go to waste. Your body will use the extra protein for other things like energy or tissue repair. So while eating more protein won't harm you, it won't necessarily help build more muscle in one sitting.

What Does This Mean For You? To make the most of your protein intake, spread it out evenly across your meals. Aim for about 20-30 grams per meal, and make sure you include high-quality sources like chicken, fish, eggs, or plant-based options like beans and tofu.