protein

Protein is essential for muscle growth, metabolism, and overall health, but consuming too much at once can lead to discomfort and inefficiency. The general recommendation for protein intake is 0.8 grams per kilogram of body weight daily, but active individuals may need more. For example, a 150-pound person may require 80–160 grams of protein per day, depending on activity levels and fitness goals.

While research is inconclusive on how much protein the body can process in one meal, experts suggest 25–30 grams per serving as a general guideline. Overloading on protein in a single sitting may cause digestive discomfort, including bloating, nausea, and constipation. 

Additionally, excess protein increases water loss, potentially leading to dehydration. If not used for muscle repair or energy, the extra calories from protein may be stored as fat, contributing to weight gain.

Instead of consuming large amounts in one meal, experts recommend distributing protein intake across 3–6 meals and snacks daily. This approach supports better absorption, sustained energy levels, and muscle recovery. 

If you want to optimize your protein intake for muscle growth or weight management, consulting a nutritionist who can help you create a balanced diet that meets your needs. 

Prioritizing consistency over excess in one sitting ensures your body makes the most of your protein intake.