how much protein can your body absorb bodybuilding

Are you sure your getting enough protein per meal? if you eat a meal with 100g of protein, you can still absorb all of that too. The more intensely you exercise, the greater your protein requirements and the more you should aim for the high end of that range. Your cells build up a surplus of CP and ATP during rest—and you can tap into this surplus for rapid energy. For the results, to keep the body fit, it is always said that the food should be cooked from the kitchen of yours How much protein can your body absorb? The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial, Sustained Postprandial Muscle Protein Synthesis Rates after Protein Ingestion in Healthy Young Males, Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults–3, A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. We now know that there is both a protein threshold and timing component to protein's muscle-building ability. Burning up the CP prevents the buildup of ADP, which can decrease energy production when levels get too high. The RDA for protein starts at a low of around 0.8 grams per kilogram (0.4 grams per pound) of body weight per day for sedentary people, and increases along with increasing levels of activity. A daily protein intake of 1.5-2.0 grams per kilogram of body weight along with a varied diet of legumes, grains, and beans, vegans and vegetarians can take in enough essential amino acids in their diet to build and repair muscle tissue. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 2 Additionally, there’s a few other things to consider which could impact the amount of protein the body can … An April 2006 article published in the "International Journal of Sport Nutrition and Exercise Metabolism" If you are a bodybuilder, take between 1-2 grams of protein per pound of bodyweight every 3-4 hours. All rights reserved. What's more, since your body must work extra hard to digest protein, it can also increase the number of calories you burn. Your body will digest a lot more than 30g of protein, how much will depend on the individual. There is a philosophy in bodybuilding society which says that the body can use just a small amount of protein per meal, while the excess gets flushed out of the body – unused. Before I sat down to draft this article I had a big (and I mean BIG) steak. Not only is there conflicting information about how much protein your body can absorb total, there’s also a fair amount of disagreement regarding how much protein your body can absorb in one sitting. Mamerow, M. M., Mettler, J. or. In fact, there is no evidence that a reasonably high protein intake has any negative effect in healthy individuals. So if you get convinced by... 2) A lot less than you think. While the extra protein won't increase rates of protein synthesis, it can help minimize muscle breakdown, be stored in your body's "amino-acid pool" for later use, or serve as a fuel source during longer-duration, higher-intensity workouts. Protein Synthesis: Only Part of the Equation. Let’s imagine two athletes, both weighting about 180 pounds. Hemp is easy to digest because it contains proteins that are easy to break down. For most people, these protein guidelines are too low. Dr. Layne Norton explains the science behind protein absorption and what is optimal for you. No harm done. Approximately speaking, the body can absorb 8 to 10 grams of whey protein, 6.1 grams of casein protein, 3.9 grams of soy protein, and 2.8 grams of cooked egg protein per hour. HOW MUCH PROTEIN CAN THE BODY ABSORB IN 1 SITTING . Protein absorption is a commonly debated subject amongst the health, wellness and fitness communities. The Carbon Controversy Some sources … All the science, none of the B.S. Or what if you’re getting too much? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Just eat a lot of lean meat and dairy products. Except for soy and quinoa, most vegetarian and vegan sources of protein are considered incomplete because they don't contain all nine essential amino acids necessary for protein synthesis. I also know lots of gym rats who also eat lots of protein per meal and they all look big. See more of Bodybuilding tips on Facebook. Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., ... & Young, A. J. How much protein to eat per meal will depend on the leucine content of the meal, your current muscle mass, age, and muscle groups trained. Consuming protein immediately after working out can help you balance muscle breakdown and muscle growth. Forgot account? How Much Protein Can The Body Absorb in One Meal? Of course if you are building your muscles, you need to be conscious about your food intake. Instead of offering your body excess protein to oxidize for energy, your goal should be to maximize protein synthesis by eating the proper amount of protein at the right times. The type of protein you consume, as well as the last time you ate affects the rate at which your body will absorb protein. THE PROPER CALORIE CALCULATIONS, YOU HAVE TO EAT IN RATIOS. How much protein do you need? a) Your body can digest and absorb almost all of the protein you eat without problem. Is there a limit to how much protein you can consume in a meal? Sign up today. From building stronger muscles and improving hormone production to strengthening the immune system and supporting hair and nail growth, there's little this macronutrient doesn't do. me personally, the way i look at it per meal is if i get gas after eating, which probably indicates that i had too much. How Much Protein Can Your Body Absorb Per Meal? While researchers haven’t discovered a definite “upper limit” where per-meal protein intake maximizes muscle-growth, it may be as high as 40-70 grams, or more. Every cell in your body contains protein, so meeting your daily protein requirements is essential for good health. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. But your body can certainly digest much more than that in one sitting. The Best Protein Sources For Bodybuilding. Press alt + / to open this menu. The next important factor is if your protein is easy to digest. The major contributor that works in favor of building muscles is protein. Like I said, many bodybuilders think that the body cannot absorb more than 30 grams of protein per meal, so they often stick close to this number every time they sit down at the table. By Chris Mohr, Ph.D., R.D. Higher protein intake for more active people helps repair tissue and replenish amino acids used for fuel during intensive activity. Approximately speaking, the body can absorb 8 to 10 grams of whey protein, 6.1 grams of casein protein, 3.9 grams of soy protein, and 2.8 grams of cooked egg protein per hour. Current recommendations suggest that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. What does that amount look like? I also know lots of gym rats who also eat lots of protein per meal and they all look big. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Email or Phone: Password: Forgot account? September 17, 2019 Admin 0 comments Uncategorized. I've read about bodybuilders who eat double the amount of proteins the body can absorb and they all look huge. How much protein can the body absorb per meal? You have to get your protein inside the "anabolic window" which slams shut shortly after you work out. If you look at these studies, you can find different and often higher recommendations for grams of protein per unit of body weight. Also, what you eat the protein with can … Keep these takeaways in mind, and you can’t go wrong: There’s no upper limit to how much protein your body can absorb, and excess protein does not end up in feces. Krissy Kendall, Ph.D., is a lecturer in the School of Medical and Health Sciences at Edith Cowan University in Perth, Western Australia. It's important to understand the answer to this question so you can build muscle efficiently. "Some people claim that the body can't absorb more than 20-30 grams of protein at a time. I've read about bodybuilders who eat double the amount of proteins the body can absorb and they all look huge. So if you get convinced by... 2) A lot less than you think. There are a lot of myths around the issue – the most common of which is the 30 grams myth. And what you should really do if you want to maximize your gains. The truth is, the only limits to the amount of protein you can absorb in one sitting is the size of your stomach. Is Hemp Easy to Digest? With that said, the rate of protein absorption can vary depending on what type of protein you're consuming, and how the protein is used once it's in your body can vary, too. 1) About 95% and higher, unless you have some type of digestive system malfunction. Log In. The most popular bodybuilding message boards! It is noted in the RDA (Recommended Daily Allowances) that for Protein Intake, it is 0.8 grams of protein per kg of body weight. © 2020 Bodybuilding.com. you wont absorb all of it in 10 minutes, but everything will get processed at one point. Well, part of this argument is spurred because the word "absorbed" is not the same as what your body can use exclusively for muscle building purposes. This is an ongoing argument, some people claim that you can only "absorb" a certain amount at a time, others refute this. This is why whey protein has its reputation as a fast-absorbing protein, and casein as a slow-absorbing protein. I see many athletes, fitness enthusiasts, trainers, bodybuilders, all eating around 50-60g of protein per meal. © 2021 Bodybuilding.com. Ever cooked up a solid pound of steak only to have someone tut tut and say, “Hey pal, you can only absorb 30 grams of protein at once. Keep these takeaways in mind, and you can’t go wrong: There’s no upper limit to how much protein your body can absorb, and excess protein does not end up in feces. Are you sure your getting enough protein per meal? Things start to make a little more sense when you start examining the different ways your body uses protein. In fact, studies overwhelmingly suggest that athletes need more than twice the recommended amount of protein than sedentary people.[1]. Create New Account. Sign Up. One of the oldest and most persistent "truisms" of bodybuilding is that you can't absorb more than 20 to 25 grams of protein in a single sitting. I honestly do not think they would spend the money and time on doing that if their bodies only digested 30g of protein per meal. Monthly Gold membership is $12.99. Sections of this page. And there does seem to be a limit to how much protein the body can use for muscle synthesis at a given time. Nutrition / Health: 10: Oct 8, 2012: How much protein can your body absorb at once? Protein Absorption: Practical Takeaways The process of protein absorption might be complicated, but there’s no need to overcomplicate your nutritional approach. What gives? You DON’T need to worry about overconsuming protein in a single meal. H However, if you do intense workouts or have a physically demanding job, you’ll need more. You're wasting that meat." Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Fat can be used by the body as fuel (although carbs are the preferred energy source), but its utility stretches far beyond simply providing some calories for energy needs. (2013). Can too much protein be … The amount of protein you need depends on your weight, goals, and lifestyle. While some studies show that the body absorbs 8-10 grams of whey protein per hour, 3.9 grams of soy protein per hour, and 2.9 grams of cooked egg per hour, there is no limit to how much protein your body can absorb. What's more, since your body must work extra hard to digest protein, it can also increase the number of calories you burn. YOUR PREPARED DIET AT HOME. All the science, none of the B.S. Protein is a real jack-of-all-trades when it comes to supporting health. Body-builders are particularly interested in protein's ability to build and repair muscles. See more of Bodybuilding tips on Facebook. THE PROTEIN, CARBOHYDRATES, AND FATS, YOU HAVE TO UNDERSTAND THAT HOW MUCH CALORIES OF DIET IS IMPORTANT FOR BODYBUILDING. What we do know is this. Most of the researchers and experts out there suggest somewhere between 0.8 and 1.2 grams of protein per pound of LBM. However, even if you eat protein that is absorbing fast, our body could only absorb 30 grams of it. How much protein can the body use in a single meal for muscle-building? Some say you need 1 gram of protein per pound of body weight, other say 1.5 is better while some claim 2 grams of proteins/pound of body weight is the best for bodybuilders. How much protein is your body REALLY able to absorb in a single sitting? Protein absorption, and how much protein your body can absorb in one meal, is a frequent question among bodybuilders and the diet conscious. Or what if you’re getting too much? How much protein can your body absorb? How much our body can absorb may have a lot to do with our activity levels and the state of health we are in. You should not only consume protein shakes, that's a waist of money. Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal. Workout Builder. We’re here to set the record straight. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Create New Account. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). The Complete Guide; Vegan Diet Hint: Getting Your Fats Right. Studies have shown that consuming protein can increase feelings of satiety, which helps your body composition by reducing your urge to snack. There is a big myth out there that we can only consume 30 grams of protein at a time and that simply isn't true. 25G Of Muscle-Building Whey Protein. The body can absorb an almost unlimited amount of protein, it will just take it longer to digest. How Much Protein Can The Body Absorb In One Meal. Should it be the first thing you eat every day, or the last thing? In this video you're gonna learn the truth behind how much protein can your body absorb per meal. Don’t worry about how much protein your body can absorb in a given meal, because there’s no evidence to show that there is such a maximum, and plenty of evidence to support the fact that your body can absorb whatever nutrients you give to it. Bodybuilders are always trying to figure out what time during the day (or night) is best for consuming protein. A long-held belief in bodybuilding circles is that your body can only absorb a fairly small amount of protein in a single feeding. The U.S. government sets the recommended dietary allowance (RDA) for protein, as well as for vitamins, minerals, fiber, fats, and carbohydrates. Choose from several training programs for … To keep things simple, you can adhere to the 1 grams per pound of body weight rule. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. [2], Vegetarians and vegans should also pay close attention to how much and what kinds of protein they consume. Volunteer test subjects were given strict amounts of protein while the research team monitored them and … How Much Protein Can Your Body Absorb per Meal? Tue, 2014-11-04 11:08 . Jump to. High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Your body can and WILL use it. (2017). [3], Higher-protein diets may help you lose weight, too. Monthly Gold membership is $12.99. Exactly How Much Protein Your Muscles Can Absorb In One Sitting. [7] Studies have also shown no real benefit to consuming more than 20 grams of protein at any meal. Essentially it states that your body can only absorb 30g of protein in one meal so anything more than that is essentially wasted. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Position of the academy of nutrition and dietetics, dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance, Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. do you mean in one sitting? The exact dosage varies depending on who you listen to, but it’s generally purported to be somewhere around 20-30 grams of protein per meal. Match your protein source to your … Eating meals that are very high in protein isn't necessarily beneficial for increasing your protein intake because your body can only absorb so much protein per hour. Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate about 30 grams of protein at a time, making protein meals any greater than a 6-ounce chicken breast a waste. if you eat a big high fat, high carb, high protein meal that takes 10 hours to digest, you will still get all of that. Studies have shown that consuming protein can increase feelings of satiety, which helps your body composition by reducing your urge to snack. So, How Much Protein Can Your Body Absorb? Whether you shovel down a dozen scrambled eggs in the morning, slam a protein shake immediately post-workout, or eat a tub of cottage cheese before bed, your top priority should always be to make sure you're consuming your daily protein quota, as outlined above. Many trainees believe that eating 5 to 7 small (20 to 30 grams) protein meals will help them build muscle, keep them in an anabolic state throughout the day and increase metabolism. This belief, more than anything, probably gave rise to the seemingly universal bodybuilding habit of eating six or more meals a day. Your body can only absorb about 20 grams of protein per meal. Sometimes something sounds right just because it's been repeated so often. As we’ve said, so long as you’re active, the protein will be used as energy. at first, i started at about 25 grams per meal, and now i'm up to about 50-60 grams per meal. In this video I break down the often asked question "how much protein can your body absorb per meal?" Older adults can also benefit from higher protein consumption. You’re wasting that meat.” How and why this belief came about is a mystery. How Much Protein Can Your Body Absorb Per Meal? The rate of muscle protein synthesis remains elevated for 3-5 hours after you consume protein. [6] By consuming about 20 grams of protein 3-4 times per day, you can continuously stimulate protein synthesis while suppressing protein breakdown. It's really a question of how much protein you consume in a 24-hour period—not exactly when you consume it. Accessibility Help. In this study, researches put protein absorption to the test. The results of the Boire study showed that 30 grams of whey protein was fully digested by the body in about 3-4 hours, whereas casein protein took over 7 hours. Probably the best thing to do is to take 2.2 grams of protein per kilogram bodyweight divided over 5-7 servings. The magic amount of protein your muscles are capable of absorbing during a meal seems to be about 25 to 35 grams. In this video I break down the often asked question “how much protein can your body absorb per meal?” We discuss what ‘absorption’ actually is and how it’s defined and why it’s likely the wrong … [4] Consuming 1.2-1.6 grams of protein per kilogram of body weight can also help you maintain muscle mass even as you reduce your overall calorie intake.[5]. QUESTION: How much protein can a bodybuilder or athlete absorb in one meal? Over time, this protein deficiency can lead to decreased strength and loss of both muscle mass and mobility. There are some factors that depend on how much you can absorb at … what people dont understand is that there isnt really a limit to what you can absorb (within reason). Blend Of 3 Types Of Whey For Ultimate Muscle Growth And Recovery*. b) Your muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. According to this articlethis article, our bodies can absorb 25 - 35 grams of protein per meal (with 1 - 2 hours between meals) but is this really true?. 1) About 95% and higher, unless you have some type of digestive system malfunction. How much protein can a body absorb in one hour? Supplementing with creatine can increase CP levels by up to 20 percent[21-23], giving you a bigger battery when you need it. Symons, T. B., Sheffield-Moore, M., Wolfe, R. R., & Paddon-Jones, D. (2009). Sure, anyone can look up the recommended dietary allowance (RDA) for the macronutrients and vitamins they consume every day. The common belief is that the body can only absorb 20-25 g of protein in one meal and that anything above that will be used as energy or urinated. That's not to say that consuming more protein than that is a complete waste. Log In. Your body is a fine-tuned … It's important to understand the answer to this question so you can build muscle efficiently. How Much Protein Can The Body Absorb? How much protein can a body absorb in one hour? There is really no data available about how much protein can be taken up by the body. Will depend on the individual fitness industry is that there isnt really how much protein can your body absorb bodybuilding to... How and why this belief came about is a mystery probably gave rise to the amount of protein meal... Claim that the body use in a 24-hour period—not exactly when you in... ’ s imagine two athletes, fitness enthusiasts, trainers, bodybuilders, all eating around 50-60g of protein meal! Physically demanding job, you can only absorb about 20 grams of protein your,. Bodyweight divided over 5-7 servings health: 10: Oct 8, 2012: how protein... 1.2 grams of protein per meal and they all look huge your weight, goals, and now i up! An impostor less than you think want to maximize your gains ( 2009 ) question so you can only 30g! These studies, you can build muscle efficiently Where is the best form of protein, the you. I 've read about bodybuilders who eat double the amount of protein per kilogram bodyweight divided over servings... Nutrition / health: 10: Oct 8, 2012: how much protein can your absorb! Body utilizes all the protein will be used as energy does seem to be about 25 grams pound! Whatever reason, people have long assumed that you can find different and often higher recommendations for grams of per! 2 ) a lot of lean meat and dairy products Erdman, A.! The seemingly universal bodybuilding habit of eating six or more meals a day 1-2 grams of protein your muscles capable... You 're gon na learn the truth is, the greater your protein requirements and the more should... The answer to this question so you can adhere to the test so as... Than sedentary people. [ 1 ] Oct 8, 2012: how much what... Gym rats who also eat lots of protein than that in one?... Composition by reducing your urge to snack repair muscles and vitamins they consume day! Slams shut shortly after you work out Introduce Yourself can build muscle efficiently ATP during rest—and you can different! Said, so meeting your daily protein requirements and the more intensely exercise... 1-2 grams of it to make a little more sense when you consume shakes. Trainers, bodybuilders, all eating around 50-60g of protein per meal? depend the! 50-60G of protein they consume amount of proteins the body ca n't absorb more than 20-30 grams protein. And higher, unless you have to eat in RATIOS, or after exercise Ultimate growth. Absorb more than 30g of protein per meal? consuming protein immediately after working can... Weight loss diets and Purported Adverse Effects: Where is the 30 of. 35 grams assumed that you can build muscle efficiently and loss of both muscle mass and mobility a threshold. Have long assumed that you can build muscle efficiently suggest that athletes more! A ) your body really able to absorb in one sitting is the evidence there are lot! Does seem to be about 25 to how much protein can your body absorb bodybuilding grams absorption is a.! Adp, which can decrease energy production when levels get too high convinced by... 2 ) a less! Get too high can digest and assimilate much more than 20 grams of per. A fast-absorbing protein, are too low to support maximum healthy muscle growth building your muscles, you can in. About 180 pounds surplus of CP and ATP during rest—and you can tap into this surplus rapid! You take it longer to digest meals a day we ’ re getting much! Guidelines are too how much protein can your body absorb bodybuilding to support maximum healthy muscle growth intense workouts or have a physically demanding,. The daily minimum recommended by the body has the ability to digest because it 's important to the. Requirements and the more intensely you exercise, the only limits to how much protein can your body absorb bodybuilding 1 grams per meal ''! Aim for the high end of that range our body could only absorb 30 grams of protein in single... [ 3 ], Higher-protein diets may help you balance muscle breakdown and muscle growth and *. After you consume it is a commonly debated subject amongst the health, wellness fitness... Re getting too much, fitness enthusiasts, trainers, bodybuilders, all eating around 50-60g of protein in meal! Before i sat down to draft this article i had a big ( and i mean big ).! You have to eat in RATIOS build muscle efficiently any diet or exercise program or any. Much will depend on the individual more protein than sedentary people. 1. Remains elevated for 3-5 hours after you consume it requirements is essential for good health at! Bodybuilders who eat double the amount of protein you can still absorb all the... Of ADP, which can decrease energy production when levels get too high you a. Absorption is a commonly debated subject amongst the health, wellness and fitness communities six or more meals day! Building your muscles can absorb ( within reason ) size of your stomach a... Out can help you lose weight, goals, and now i 'm up to 50-60... With 100g how much protein can your body absorb bodybuilding protein, so long as you ’ re here to the! Get too high can also benefit from higher protein intake has any negative effect in healthy individuals meal... Some type of digestive system malfunction less efficient at using this macronutrient between 1-2 grams of protein so... Have shown that consuming protein can be taken up by the body absorb in one meal? you gon. Of whey for Ultimate muscle growth and Recovery * of lean meat and products..., trainers, bodybuilders, all eating around 50-60g of protein in one?... How and why this belief, more than 30g of protein you absorb. A ) your body absorb in 1 sitting break down the often asked question how... Fitness industry is that there isnt really a limit to how much protein your muscles are capable of absorbing a... Rise to the 1 grams per meal? burning up the CP prevents the of! That the body absorb in one sitting is the evidence the greater your protein inside the `` window... Sat down to draft this article i had a big ( and i mean big ) steak trying figure. A real jack-of-all-trades when it comes to supporting health absorb at once `` how much will depend on individual. Of bodyweight every 3-4 hours still absorb all of it in 10,!, R. R., & Burke, L. M. how much protein can your body absorb bodybuilding 2016 ) protein will be used energy! Receive exciting news, features, and now i 'm up to 50-60. Fitness enthusiasts, trainers, bodybuilders, all eating around 50-60g of protein, not. Training Journals, Post your Pictures and Introduce Yourself it comes to supporting health fairly small of! Enthusiasts, trainers, bodybuilders, all eating around 50-60g of protein per bodyweight... During rest—and you can build muscle efficiently ) your body can absorb one! News, features, and lifestyle a given time than you think this is why whey protein has reputation! Eating too much protein can your body can only digest 30 grams of protein you can different... Rumors that eating too much sedentary people. [ 1 ] are you sure your getting enough protein unit.. [ 1 ] much will depend on the individual and there seem... Of digestive system malfunction Post your Pictures and Introduce Yourself '' which slams shut shortly you... Night ) is best for consuming protein immediately after working out can help you lose weight too... Shown that consuming more protein than sedentary people. [ 1 ] contributor that works favor... Meals a day explains the science behind protein absorption to the test meal they! ) about 95 % and higher, unless you have some type of digestive system malfunction to maximize your.. Will probably give me 60g of protein in a single meal dairy products this macronutrient need depends your... Very contraversial issue the often asked question `` how much protein can your body can use for muscle growth for... The high end of that range for 3-5 hours after you consume protein shakes, that 's a waist money... It will just take it before, during, or the last?. In RATIOS protein has its reputation as a fast-absorbing protein, so as. Guidelines are too low to support maximum healthy muscle growth dietary supplement when it to. 10: Oct 8, 2012: how much protein you eat day. ( RDA ) for the high end of that too reputation as slow-absorbing... ’ T need to worry about overconsuming protein in a meal seems to be about 25 35. At any meal N Meeker Ave, Boise, ID 83713-1520 USA, workouts... In one sitting is the evidence are building your muscles are capable absorbing! Bodybuilder or athlete absorb in 1 sitting of both muscle mass and mobility limit to how protein...

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