How Much Protein Can You Digest Per Meal? (ABSORPTION MYTH)

  • Published: 05 October 2014
  • Step by step meal plan to maximize protein absorption and growth!

    One of the longest standing protein myths you'll hear in gyms across the world every day is, your body can only digest 30 grams of protein in a single meal. People that say this will tell you that eating anything more than 30 grams will cause your body to either waste it, or worse, the excess protein will damage your kidneys. Not true.

    In this video, I cover the biggest myth about protein and tell you how much more protein you can absorb at a single sitting. Too many bodybuilders limit their intake of protein for fear of something bad happening to them by going over the dreaded 30 gram limit. Hopefully, this will help to put nutrition science back in control and get you thinking differently if you were one of them.

    Protein is needed to build muscle. It's role in protein synthesis and the creation of new muscle is not argued. That said, the correct amount of protein needed to build muscle is debated. What is the daily grams of protein needed? How much protein is needed to be anabolic? Does protein absorption change the type of proteins that you should be ingesting?

    These are all common questions, most often sparked by the confusion surrounding the way that our bodies handle the amount of protein that they are delivered through our diets.

    The biggest differentiation that must be made is the difference between absorption and utilization. Almost every single gram of protein you take in will be absorbed by the body. Whether you utilize that to build new muscle is a much different story. I discuss the differences between the two and what you should be focusing on most.

    The origin of the protein absorption myth is also covered. Based on flawed studies on protein absorbtion rates, science only served to confuse the issues...until recently. See how eating protein in one sitting can be just as effective as spreading it out over the entire day in multiple meals for building muscle. That said, don't underestimate the negative impact that this could have on other aspects of your biochemistry. Watch to understand more.

    If you want to look and feel your best you have to take your nutrition seriously. Today's top pro athletes get paid to do this. If you want the same level of detail applied to your nutrition plan and diet, head to and get the complete workout and meal plans used by today's top pro athletes - ATHLEANX.

    For more nutrition tips and videos on the best kinds of protein for building muscle as well as other protein myths be sure to subscribe to our channel at
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Comments • 2 069

  • Kie'S' words
    Kie'S' words  1 weeks back

    finally someone who destroys the protein myth! Great channel!!

    • ADHD Patrick
      ADHD Patrick  1 weeks back

      Thank you Jeff for clearing this up! I myself eat a lot of protein in the morning, way more than 30grams.

      • BIG SW
        BIG SW  2 weeks back

        There's a video on YouTube with Schwarzenegger Stallone Thor Hugh Jackman they eat between 600 and 800 grams of protein a day for 6 months before making movies. That's how you get ripped.

        • Karuna Sharma
          Karuna Sharma  2 weeks back

          8:47 i thought he was going to say...

          Yeah you know it

          • Karuna Sharma
            Karuna Sharma  2 weeks back

            5:06 mini stakes?? 😂😂😂

            • Tequila_and_Bullies
              Tequila_and_Bullies  2 weeks back

              He just rambled on for 13 minutes to say the body can absorb more than 30g of protein in one meal.

              • minshum
                minshum  2 weeks back

                3:57 PENIS

                • minshum
                  minshum  2 weeks back

                  3:12 Thought he was going to wreck the logo there for a sec 😵

                  • Youssef Hassan
                    Youssef Hassan  2 weeks back

                    can any doctor verify this ?

                    • My PS4 Media
                      My PS4 Media  3 weeks back

                      What about vegan protein?

                      • iNeverPlayFair
                        iNeverPlayFair  3 weeks back

                        You know damn well what you were drawing... Esophagus and stomach, you're not fooling anyone.

                        • Dwaine Higgins
                          Dwaine Higgins  3 weeks back

                          The character he drew has big lips and is bald. I’m pulling the race card.

                          • My PS4 Media
                            My PS4 Media  3 weeks back

                            Dwaine Higgins. It's a fuckin caveman lol

                        • Riddy Doddiss
                          Riddy Doddiss  3 weeks back

                          3:58 anyone see what I see?

                          • Billy William
                            Billy William  3 weeks back

                            I eat at 2, 4, and 6 PM.

                            • Vincent Beaulieu
                              Vincent Beaulieu  3 weeks back

                              Every line he drew I thought "This is gonna stop looking like a huge dick at some point". But it didn't.

                              • Chris Morris
                                Chris Morris  3 weeks back

                                5:09 Jeffs wife: Jeff calm down you' re getting excited busting bro science again! 5:10 *woo-sa*

                                • Fatal
                                  Fatal  3 weeks back

                                  That thing he drew looks like a dick right?

                                  • T Lovell
                                    T Lovell  3 weeks back

                                    I want to meet that person who honestly believes that if they eat too much protein in a day they would turn into an onion.

                                    • Saheth Edupuganti
                                      Saheth Edupuganti  4 weeks back

                                      9:41 I believed this common gym myth until seeing this video

                                      • Mitik gio
                                        Mitik gio  4 weeks back

                                        Si vede che ha origini italiane lo stronzetto ragiona

                                        • Brent-O Fort
                                          Brent-O Fort  4 weeks back

                                          Effects of ignoring the glucose-brain relation is something I think becomes very manifest in the behaviours and intellectual vacuousness of a lot of fitness/diet people (people who are not at all necessarily airy "naturally"). I was there myself for a sad portion of my life when I was focused singularly on how I look, i.e. how my muscles and body fat and all that played out aesthetically, and therefore ate a really fucked up diet. I can say that I am much more alert and mentally healthy now that I care, let's say, not so god damn much about what is in exactly everything I eat.

                                          • lifeisgood070
                                            lifeisgood070  4 weeks back

                                            hm..... U know though.... if I eat an absurd amount of fruit in a short time like a few days I do become unable to absorb the carbs from the fruit and I lose weight. It's almost like some kind of insulin disease.

                                            • Albin
                                              Albin  4 weeks back

                                              Does lions split their protein up 6 times a day to absorb all the protein? No. Did cavemen split up protein to get it absorbed? No. Theres your answer. Always go to evolution for answers.

                                              • Bill Buttlicker
                                                Bill Buttlicker  4 weeks back

                                                Bro, Charles Darwin basically got me through college.

                                            • Pwnagraphic
                                              Pwnagraphic  4 weeks back

                                              5 years later the comic meme of the dude eating his own shit out of the toilet in fear of losing gains all makes sense now lol

                                              • J R
                                                J R  4 weeks back

                                                Will Fueling our brain on ketones over glucose a healthy long term lifestyle?

                                                • Ruhan Slater
                                                  Ruhan Slater  4 weeks back

                                                  just eat allot of protiens

                                                  • Andrew Farr
                                                    Andrew Farr  1 months back

                                                    If someone is doing 6 meals a day, how does that person know how much protein to eat per meal?

                                                    • John Price
                                                      John Price  1 months back

                                                      4:02 pause. Do you see it?

                                                      • Samuel Kaye-Rau
                                                        Samuel Kaye-Rau  1 months back

                                                        Whats the conclusion

                                                        • Fanoel Gutierrez
                                                          Fanoel Gutierrez  1 months back

                                                          excellent insight Jeff I found this very informational and confirms your thoughts.

                                                          • sidicer33
                                                            sidicer33  1 months back

                                                            Jeff draws Philistine penis 3:58

                                                            • T D
                                                              T D  1 months back

                                                              i want to eat a 50gram mini steak

                                                              • Dom Trussardi
                                                                Dom Trussardi  1 months back

                                                                Marker: 1
                                                                Jeff: 0

                                                                • Dan K.
                                                                  Dan K.  1 months back

                                                                  I miss these clipboard clips. They're somhow so original and real. Oh!! ..and the marker pen.

                                                                  • ReasonableRadio
                                                                    ReasonableRadio  1 months back

                                                                    "YOU'VE GOT 50G MINI STEAKS COMIN OUR YOUR ASS" *DUNDUNDUNDUNDUN*

                                                                    • Cole Park
                                                                      Cole Park  1 months back

                                                                      You say all of these things about fasting and yet I work out fasted all of the time and go beast mode. Its definitely a viable option.

                                                                      • TaxEvasion
                                                                        TaxEvasion  1 months back

                                                                        Doesn’t it really come down to digestive enzymes and the type of protein? ie animal protein vs plant protein? Animal protein taking longer to digest as they are whole proteins that need to be unpacked vs plant proteins that aren’t whole? Can someone comment.

                                                                        • HarmonyNull
                                                                          HarmonyNull  1 months back

                                                                          The Cover Got Me😉 Mi Vida Loca Picture Ha

                                                                          • Steen Randa-Boldt
                                                                            Steen Randa-Boldt  1 months back

                                                                            Animal protein is not suitable for humans.

                                                                            • Bob Clover
                                                                              Bob Clover  1 months back

                                                                              Jeff Cavalier AthleanX can you do a video about the effects of heroin on gains.

                                                                              • Chris Morris
                                                                                Chris Morris  1 months back


                                                                                • Manny Brum
                                                                                  Manny Brum  2 months back

                                                                                  "50 gram mini steaks coming out of your ass" Instagram influencers would be selling these as supplements.

                                                                                  • Kenny Brooks
                                                                                    Kenny Brooks  2 months back

                                                                                    what you have to understand is that your body can only absorb 4 to 6 oz at a time of meat and anyting over that will be turned into fat.

                                                                                    • Data Mining
                                                                                      Data Mining  2 months back

                                                                                      thank god you covered this. I've been trying to find this answer for a long fuckign time because that shit (30g per meal) didn't make sense. THANK YOU JEFF.

                                                                                      • Patrick
                                                                                        Patrick  2 months back

                                                                                        4:26 Dik n ballz

                                                                                        • Victor Gutierrez
                                                                                          Victor Gutierrez  2 months back

                                                                                          Thank you so much for putting this content out here. May you continue to be blessed.

                                                                                          • Chris Lamoureux
                                                                                            Chris Lamoureux  2 months back

                                                                                            Man these videos have come a long way

                                                                                            • Alex Akoijam
                                                                                              Alex Akoijam  2 months back

                                                                                              5:05 you're gonna have mini steaks coming outa your ass. I don't why that's so funny😂