There are some who suggest your body can't digest and use more than 30 to 40 grams of protein at a time.

This is a myth.

Here's the common-sense approach that I take...

(my wife always laughs when I use the phrase "common sense" in reference to myself)

 

1. Protein doesn't digest all at once, especially with meals.

Your stomach doesn't process and send out everything it digests all at once. It works on some, then sends some on its way to be further processed in the small intestine.

This applies more to meals than protein drinks but the fact remains, your body doesn't digest a whole meal all at once. It digests a little at a time. Think of it like a time-release vitamin...your body doesn't digest the whole thing all at once but uses it over the course of the entire digestion process.

A meal with 100 grams of protein will digest over several hours.

2. Different people are different sizes and can handle different doses of nutrients (protein or otherwise).

Does it makes sense that a 250 lb bodybuilder can only digest the same amount of protein as a 110 lb woman at one time? Their stomachs are different sizes and fit in different quantities of food. And different metabolic systems require and can handle different dosages.

Bottom line: The limit of 30 to 40 grams of protein at once? Nope. Just make sure you're getting plenty if and when your body needs it.

3. In my opinion, it's better to have more than you need than not enough when you need it.

Personally, I don't count calories or protein grams. For me, after 28 years of doing this, I know how much I need to eat (or not eat) to either lose fat or gain muscle.

After a workout, I take in about 40-60 grams of whey protein, simply because, even if my body couldn't use it all, I'd prefer to have a little bit more than not have enough, which would slow down recovery.

The same can certainly apply during the day. A little extra protein that your body burns up or excretes is not going to have any appreciable negative effects. It won't make you fat and it won't harm your kidneys.

 

How to Get More Out of The Protein That You Eat

One of the big "secrets" to maximizing the protein you are eating is to use targeted nutrients such as enzymes and probiotics to help digest the protein, so your body can make use of it more efficiently.

This means you can accomplish more with less.

The specific one that I take and recommend is called P3-OM.

Right now, it's currently on sale for a CRAZY Labor Day deal... you can get 3 bottles for the price of 1.

For me, I tend to focus on supplements that support my health and recovery rather than things that actively try to increase performance (other than creatine). The performance improvements and muscle growth comes from hard training, not because of any supplement.

The supplements I take are geared towards helping me recover from the insane training I do so that I can do more of it and get better results from it.

P3-OM is a probiotic strain that actively helps me get more out of the food I'm eating, which for me is one of the main reasons I would take a supplement in the first place.

Also, if you have any issues with bloating or gas after meals, I would HIGHLY recommend getting something like this (whether it's this probiotic or digestive enzymes or both). That's a sign that your digestive system is not functioning as well as it should be...your food is not getting absorbed.

This is something that can have a big impact on not only training but your quality of life (and the quality of the air for your loved ones...).

Learn more here (the sale will be ending after Monday and the price will be going back up).