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The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle

The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle

Many people claim that the body can only absorb certain amounts of protein per meal. Some say more and some say less. Who’s right?


I used to eat protein every 2 to 3 hours.

Every day. Like clockwork.

And if I missed a “feeding,” I swore I could feel my muscles withering away, begging for sustenance.

Why, you wonder?

Because I had read in a bodybuilding magazine that the body can only absorb about 30 to 40 grams of protein per meal.

Anything over that threshold would simply be converted into glucose and burned.

To make matters worse, I had also read that I should be eating about 300 to 400 grams of protein per day.

Well, as you can imagine, eating 40 grams of protein 8 times per day was…a struggle.

Why did I believe all this, you now wonder?


I was a bit of a muppet, I guess.


Those times have passed and I no longer live on Sesame Street.

And I want to tell you what I now know about protein absorption

You see, when it comes to absorption thresholds, there are many numbers floating around out there.

Some “experts” claim the same range I read about years ago. Some say it’s less and some say it’s more.

So wait…

They’re trying to say that the bodies of both NFL linebackers and horse jockeys deal with protein in more or less the same ways?

That genetics, lifestyle, and body composition don’t dramatically influence protein metabolism?

This just defies common sense.

Furthermore, they’re saying that eating large amounts of protein just 2 to 3 times per day will result in “protein loss” and even deficiencies?

How, then, did the human species survive the hunter-gatherer days, I wonder?

Well, in this article, we’re going to cut through the flimflam.

By the end, you’re going to know how much protein you can “safely” eat in one each and why, and I think you’re going to be happy with the news.

So let’s get to it, starting with what actually happens when you eat protein.

The Science of Protein Absorption

protein digestion and absorption

When you eat protein, your stomach uses its acid and enzymes to break it down into its building blocks, amino acids.

These molecules are transported into the bloodstream by special cells that line the small intestine, and are then delivered to various parts of the body.

Your small intestine only has so many transporter cells, which limits the amount of amino acids that can be infused into your blood every hour.

This is really what we’re talking about with “protein absorption”:

How quickly our small intestine can absorb amino acids into our blood.

And this happens at different speeds for different types of protein.

According to one review, whey clocks in at 8 to 10 grams absorbed per hour, casein at ~6.1 g/hr, soy at ~3.9 g/hr, and cooked egg at ~2.9 g/hr.

These numbers aren’t completely accurate due to the complexities involved in measuring protein absorption, but they lend insight nonetheless.

Certain proteins are absorbed very slowly and others are processed fairly quickly.

You should also know that food substances don’t move uniformly through the digestive tract and they don’t necessarily leave sections in the same order that they arrived in.

For instance, the presence of protein in the stomach stimulates the production of a hormone that delays “gastric emptying” (the emptying of the food from the stomach).

This slows down intestinal contractions and thus how quickly the food moves through the small intestine, where nutrients are absorbed.

This is one of the ways your body “buys the time” it needs to absorb the protein you eat.

Carbohydrates and fats can move through your small intestine and be fully absorbed while the protein is still being worked on.

Once the amino acids arrive in the blood, your body does various things with them including tissue growth and repair.

It can even temporarily store excess amino acids in muscle for near-future needs.

If there are still amino acids in the blood after doing all of the above, your body can convert them into glucose to fuel your brain and other cells.

So, that’s how your body processes the protein you eat.

Let’s move on to the heart of the matter.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

The Problem With Protein Absorption “Ceilings”

maximum protein absorption

Claims that the body can only absorb so much protein in one sitting are usually based on one of the following ideas (or both):

“All foods move through the small intestine in 2 to 3 hours.”

If this were true…if your body was in a race against time to process the food you eat…then the matter would be pretty open and shut.

Even if you ate a very fast-absorbing protein like whey, you could only absorb 25 to 30 grams before it would be “too late.”

Well, as you now know, that’s just not how it works.

Your body is able to regulate the speed at which protein moves through the small intestines to ensure it can absorb all of the available amino acids.

This isn’t just theory, either.

For example, a study conducted by scientists the National Human Nutrition Research Center (France) had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days.

Researchers found no difference between the groups in terms of protein metabolism.

Furthermore, if we look at the amount of protein in the high-protein meals relative to the average body weight of the participants, it comes out to about 1.17 grams of protein per kilogram of body weight.

Apply that to a man weighing 80 kilograms (176 pounds), and you get about 94 grams of protein in each meal.

While this isn’t definitive scientific proof, it’s food for thought.

Research on the style of dieting known as intermittent fasting is also relevant.

This style of dieting has people fasting for extended periods, followed by anywhere from 2 to 8-hour “feeding windows” and it’s now well established that it doesn’t result in muscle loss.

For example, this IF study found that eating the entire days’ worth of protein in a 4-hour window (followed by 20 hours of fasting) didn’t negatively impact muscle preservation.

Similar results have been seen in several other studies as well.

“This one study showed that 20 grams of protein stimulates maximum muscle growth.”

how often should you eat protein to build muscle

A study commonly cited as proof of limited protein absorption found that 20 grams of post-workout protein stimulated maximum muscle protein synthesis in young men.

That is, eating more than 20 grams of protein after working out did nothing more in terms of stimulating muscle growth.

The most obvious flaw in this argument is you can’t use studies on the anabolic response to protein consumption to extrapolate ideas about how much we can absorb in one sitting. 

Acute anabolic responses to single meals containing protein just don’t give us the whole picture.

Protein absorption relates to the infusion of amino acids into the bloodstream over extended periods of time whereas protein synthesis relates to the use of those amino acids to build tissues.

Amino acids are the building blocks and protein synthesis is the process of building.

What this study really tells us is that, ideally, each time we eat protein, we would eat at least 20 grams.

Remember, though, that the study found that 20 grams of post-workout protein stimulated maximum protein synthesis in young men.

Don’t assume that this 20-gram number applies to everyone because protein metabolism is affected by several things:

  • How much muscle you have. The more you have, the more amino acids your body needs to maintain your musculature, and the more places your body can store surpluses.
  • How active you are. The more you move around, the more protein your body needs.
  • How old you are. The older you get, the more protein your body needs to maintain its muscle.
  • Your hormones. Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. If your body has high levels of these anabolic hormones, it will utilize protein better than someone that has low levels.

On the other hand, elevated levels of cortisol reduces protein synthesis and accelerates the process whereby the body breaks down amino acids into glucose (gluconeogenesis).

This hinders protein metabolism, of course.

So, while 20 grams of protein might be enough to maximally spike protein synthesis levels, this won’t hold true for everyone.

Many people will need more protein to see the same effects.

Personally I keep my protein at or above 30 to 40 grams in most meals.

The Bottom Line on Protein Absorption

protein absorption limit

As you can see, it’s impractical (and misleading) to put a cap on how much protein your body can absorb in one meal.

Rest assured it’s a hell of a lot more than the 20 to 30 grams that some people claim, too.

You probably also noticed that “protein timing” isn’t as important as some people think, either.

That is, you don’t have to eat protein every 2 to 3 hours to maximize muscle growth or avoid “going catabolic.”

Eating sufficient protein every day is what matters most, not the frequency of your feedings.

While it’s smart to have a good amount of protein before and after training, break up the rest of your daily needs however you want and let your body take care of the rest.

Personally, I like to eat every few hours, but if you prefer fewer, larger meals, then don’t be afraid to load up on the protein when you eat.


What are your thoughts on protein absorption? Have anything else to add? Let me know in the comments below!

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Leave a Comment!
  • Shay

    This is a very well written and extremely informative article. I have always had the question whether I was having excess protein at one sitting. The concept mentioned above should definitely go to the future editions of BLS. Thank you!

    • Michael Matthews

      Thanks Shay! I’m really glad you liked it.

      This is actually in Muscle Myths, along with a bunch of other interesting odds and ends. 🙂

      • Dallas Evans

        Great article Michael. Most body builder go by the rule 2.2 grams of protein per pound of bodyweight. I’ve always believed this is a marketing ploy by muscle supplement companies to make you need to buy their products to maintain this large intake. I’ve always eaten between 140 and 180 (140 when I was around 11 stone and 180 when around 13 stone of muscle) and always made great gains. Whats your opinion on manufacturers saying 2.2 per lb of body weight ?
        Keep up the great work Michael.

        • Michael Matthews


          Yeah that’s a ridiculous amount of protein. The reason the really big guys eat that much, however, is because the drugs they’re on actually allows their bodies to use it all.

          For us natties, though, it’s just overkill.

  • Devon

    Hi Michael,
    I just stumbled onto your site and really like the way you present your information. I just got your LBS and in it you identify maximum levels of protein absorption in one sitting. Is this information that you learned and started to apply recently, or did I misread something in LBS? I understand that the industry changes quickly, and new info is coming out all the time, so when I noticed a few contradictions between the LBS book and a few of the articles I’ve had the pleasure to read on your site, I thought I’d get your take. Thanks for all the hard work!

    • Michael Matthews

      Thanks Devon!

      Yeah in BLS I give a general recommendation of not going over 80 grams of protein in one sitting simply to be on the safe side. There IS a point where your body will be wasting aminos, and the reality is eating more than that is quite uncomfortable anyway.

      Let me know if you run into anything else and I’ll clarify.

    • davort

      Thanks Devon for asking this question. I had the same dilemma since I’ve also read Mike’s advice on max amount of protein in a meal, with respect to protein absorption.

      I’m a big fan of Intermittent Fasting mostly because I find it more intuitive than eating 5-7 small meals a day (a meal every 2-3 hours).

      That being said, and having in mind that I’m a 240-lb guy, my meals often contain around 80-100 grams of protein (I usually have lunch, a PWM whey shake and dinner). So, imagine my disbelief after reading that line in BLS! 🙂

      • Michael Matthews

        Haha yeah that should be fine. I wanted to give a simple, safe number in BLS as there is enough for someone to think with as it is.

        • davort

          Yeah, I figured that was the case 😉 Thank you Mike, you’re doing a really awesome job with both inspiring and educating us! Kudos!

          • Michael Matthews

            Thanks man! I really appreciate it. 🙂

  • Danno

    Nice article Mike. I think you also stated in one of your books, that you should try to get some protein in every meal, which is a great tip as well.

    • Michael Matthews

      Thanks! Yeah it’s good general advice for hitting high protein numbers every day. Eating 60-80 grams at a time can be a chore.

  • Matt

    Great stuff! Keep it coming Mike!

    • Michael Matthews

      Thanks Matt!

  • Kasey Milligan Sanchez

    Great article my awesome crazy Floridian friend. Keep em’ coming. Very informative!

    • Michael Matthews

      Thanks yo! 😛

  • Mark E.

    In you article where you mention how protein synthesis is affected by several things, how do you know which factors are having the most impact? This question was specifically raised in my mind when I saw the hormone factor. (Quote)

    “Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. If your body has high levels of these anabolic hormones, it will utilize protein better than someone that has low levels.

    It would be good to know how to understand my body in these areas so as to adequately eat the proper portions. Can you elaborate more on these areas by chance?

    • Michael Matthews

      Good question.

      The reality is you don’t have to worry about this as variations in levels of anabolic hormones like testosterone, IGF-1, etc. don’t make a difference until you get above and beyond physiological normal (i.e., take steroids).

      The bottom line is if you’re lifting regularly, you want to get around 1 gram of protein per pound of body weight.

      • Mark E.

        Oh, I understand now. Keep up the great work!

        • Michael Matthews

          Great, thanks!

  • Mark E.

    our hormones. Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. If your body has high levels of these anabolic hormones, it will utilize protein better than someone that has low levels.

    The question was raised in my head. How do I know my IGF-1 levels and insulin to better understand my protein intake? As well as the other factors you had mentioned as playing a part in protein synthesis. This one stood out the most. How do I better understand my body in these areas?

    • Michael Matthews

      Sorry for the late reply. I missed this somehow.

      You can get your hormones tested but changes within the physiological normal won’t make a difference in the end.

      To really affect protein synthesis in a way that you would see in the gym and mirror, you need to exceed the normal physiological ranges, and that’s only accomplished with steroids.

      • anon

        or peptidessss. Available at the local Walmart (BEWARE!)

        • Michael Matthews

          Nah, GH or peptides without T is pointless.

  • Eric

    As always, great article!! Congrats!!!

    One thing that’s not very clear to me yet is that I’ve always heard out that if we eat too much protein, what the body doesn’t absorb in aminos (after that 24-hour period ‘in stock’) turns into fat storage. I didn’t find that in your article (correct me if I’m wrong). So is that fake someway? The protein will never turns into fat storage in the process?

    Thanks :>

    • Michael Matthews

      Thanks Eric!

      The energy cost of turning ingested protein into body fat is VERY high. It’s a non-issue.

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  • Harriet

    Thanks for a nice article.

    “whey clocks in at 8–10 grams absorbed per hour, casein at 6.1, soy at 3.9, and egg at 1.3” ?

    Is the missing unit here an hour? Meaning 8-10 g casein absorbs in 6.1 hours, or 6.1 grams of casein absorbs per one hour?

    Can you give a list/table of different proteins and absorbing times? I am interested also in hemp, bean and rice (I cannot use anything made of milk).

    • Michael Matthews

      The body can absorb about 8-10 grams of whey protein per hour, 6.1 grams of soy protein per hour, and 1.3 grams of egg protein per hour.

      Regarding the vegan sources of protein, check out this article to learn more:

      https://www.muscleforlife.com /the-best-protein-powder-for-women/

  • David Tripp

    What about complete versus incomplete proteins (those that contain all the essential amino acids versus those that don’t)? What percentage of complete proteins in your daily total protein intake is optimal for building muscle? And would timing be important there too?

    • Michael Matthews

      This is a myth. All forms of protein are “complete.” Some just have higher or lower amounts of specific amino acids.

      You can read more about this here:

      https://www.muscleforlife.com /the-best-protein-powder-for-women/

      • David Tripp

        Thanks, Mike, very interesting. So let me ask a slightly different question… We all know the best whole foods for supplying your daily protein are lean beef, chicken, turkey, fish, dairy and eggs, right? But when you’re counting your protein intake in grams for each day, are you including the smaller amounts of protein found in other whole foods including fruits and veggies (and legumes and grains)? Or are you counting only the protein from the best sources such as the whole foods listed above and quality protein supplements?

        • Michael Matthews

          Yes, those are great sources of protein.

          Yup, I do count protein in other sources, but honestly 95% of my protein is coming from animal sources so the plant proteins are just incidental, really.

      • nucleon

        While I agree with a lot of what you say, i’d like to point out that all forms of protein are most definitely not “complete”. There are 20 different amino acids that make up all proteins, in different combinations. 9 of the 20 are referred to as “essential”. This means that the body cannot synthesise them and so they have consumed from one’s diet. The other 11 are non-essential, because our bodies can make them. Some proteins contain some amount of all 9 essential amino acids. This applies to almost all proteins from animal sources. Other proteins, often from plant sources, do NOT contain all 9 essential amino acids, and are thus referred to as “incomplete”. If your diet contains only incomplete protein sources, you MAY end up with deficiencies of certain amino acids. The result is that your body may be unable to make those proteins that contain the amino acid or acids that you’re not eating enough of.

        There’s a way around this , however. If you eat 2 different incomplete protein sources, whereby one lacks amino acid A while the other lacks amino acid B, then a combination of the 2 proteins will still yield all amino acids. A combination of 2 such proteins is called “complementary”. It’s the reason why vegetarians don’t necessarily have protein deficiencies. It’s standard advice given to parents of children in poorer countries where meat is expensive, so that kids can still get all essential amino acids, from cheaper, plant sources. A typical example is a cereal-legume combination eg rice and beans.

        • Michael Matthews

          Thanks for the comment!

          The “complete” and “incomplete” protein myth was debunked by MIT years ago but it still persists. I recommend you read their study:


          It’s been 100% disproven that certain plant proteins are “incomplete” and must be combined to form “complete” proteins.

          What IS true is that certain types of proteins have better amino acid profiles than others–are higher in essential amino acids–than others, but none are completely without.

          • Dr. Protease

            Hi Mike,

            Great article, but you misinterpreted it. The article states quite clearly that combinations of “complementary proteins” are necessary to prevent malnutrition. Their remarkable finding was that these complements don’t need to be eaten at the same time. That was the myth.

            So, it’s a myth that you need to eat rice with beans together. However, it’s still true that a diet of just rice with no legumes or animal proteins will cause malnutrition. Rice may have some lysiene, like you said, but not enough. So it’s not 100% “incomplete,” but it’s still insufficient to live off of, which is what matters.

            Of course, anyone reading this probably doesn’t have to worry about incomplete proteins because they aren’t in a developing nation where kids may actually be at risk of eating one type of food only.

            So I wouldn’t say this MIT study “debunks” incompleteness, it just means the terms shouldn’t be taken literally (and that “incomplete” proteins can be spread across a day’s meals, which probably is of interest to readers).

          • Michael Matthews

            Thanks for the comment!

            I think the more salient point is the requisite amino acids are present–they’re not completely missing. Or am I missing something?

          • Adam VanWert

            Michael, I absolutely agree with you. I’m a professor of physiology and pharmacology, and plants and animals have the full spectrum of amino acids, they may vary in ratios but that’s all. All amino acids are used in important cellular functions and therefore it is very unlikely to find a source that is absolutely missing one of them. By the way, your article is absolutely spot on! It’s rare to find someone soo in touch with the real science. Everyone should follow your advice. Does your book have preview pages online somewhere to look at before purchasing?

          • Michael Matthews

            Thanks Adam!

            Yup Amazon gives previews and I also give away free chapters here on my site. You can find the opt-ins on the book pages themselves.


      check the B.V. Of the protein product. There are better proteins than others. Beware of “proprietary blends”

      • Michael Matthews

        Very true

  • Mike

    Cheers Mike! Good stuff, you’re dynamite!
    -Mike from Finland

    • Michael Matthews

      Thanks MIke! 🙂

  • Fahim Khan.

    Michael, thank you for clearing about Protein intake per meal. I was confused over this for past few months. Now I understand it much better. 🙂

    • Michael Matthews

      YW! I’m glad I could help!

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  • Derrek

    What’s your take on intermittent fasting to lose weight? Thanks!

    • Derrek

      Sorry, I just found your article on it. Thanks!

      • Michael Matthews

        No worries!

  • Douglas Proud

    Mike, I’ve asked before but it looks like here that you’re telling me that I can only get bigger by taking steroids??? As I said in my earlier posts,,,,,,,,,,I lift 3-4 x a week but I can;t seem to gain more size. I’m doing the protein and vits but is this it!!???

    • Michael Matthews

      Lol what? I never recommend that someone take steroids.

      If you’re not gaining weight/muscle, it’s simply because you’re training and/or eating incorrectly…

  • Douglas Proud

    Quick response…………I’ve gone to less reps, heavier weights and less time in between. Upped my protein intake and working until I can’t lift. Think that’ll do it???

    • Michael Matthews

      Work in the 4-6 rep range, take 2-3 minutes of rest in between sets, and make sure you eat enough and you will make gains.

      You should also check out my book Bigger Leaner Stronger. It goes over everything you need to know really…

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  • António Alves

    Hey Mike,

    here you said like you do many times that it is hard to train with intensity. What about having a low carb diet but eating some carbohydrates before and after your workout?

    And if yes, how much would you think is ok?
    Right now I have a low carb diet due to some health issues, but the doctor does allow me to eat some carbs during the day.
    Do you think that 1 or 2 small bananas plus the usual protein shake after the workout and some whole wheat crackers before the workout is a good option?

    • Michael Matthews


      Good question. Low-carb diets result in chronically low glycogen levels, so unfortunately just having some carbs before and after training won’t cut it.

      If you’re going low-carb for health reasons, stick with it and I would recommend having about 30 grams before training, and pretty much all the rest after training.

  • so… to some up, just eat all the protein you want as you want and roughly your body will do the rest.

    Thanks F for that

    • Michael Matthews

      Basically. 🙂

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  • noorbindra

    can i have protein intake about 50 grams along with other micro nutrients found in like oats, peanut butter, nuts, almonds blended all together with milk powder?

    • Michael Matthews

      Yup, sounds delicious.

  • Alan

    Mike, can you clarify one thing for me. If after a workout I take only protein (whey powder) without any carbs or fat, how can I be sure that the body will use the protein as the source for building/repairing the muscles, and not as an energy source? After the workout the body is starving to get energy…

    • Michael Matthews

      Good question. I wouldn’t necessarily say the body is starving for energy after a workout, and amino acids are used preferentially for tissue repair before they are used to create glucose.

      The bottom line is having just protein after working out is totally fine.

  • chris1234

    Have you done any articles with in depth look at cortisol? I know sleep and not overtraining help keep cortisol from interfering. Any color you could add or direct to a link with more??
    Thanks for what you do.

    • Michael Matthews

      No I haven’t, but I’m going to do one on cortisol and weight loss soon.

      Yes, getting enough sleep and not overtraining are the two major ways to keep your cortisol in a healthy range. There are some natural substances that can help as well, which I will be including in my multivitamin.

  • Diunte

    If I want to increase my muscle size, do I lift heavy 6-10 reps or 4 to 8 reps?

  • Nachelov

    Mike, in your “15 Recipes” book on your newsletter, you talk about how we should eat protein every 3-5 hours. Guess the book was written before the researches found in this article? 😉

    • Michael Matthews

      Haha yep! Thanks for bringing that up–I will fix it!

  • Syed Own

    Short concise and well presented, and perfect article; thank you mate.

    • Michael Matthews

      Thanks Syed!

      • tigerfire

        So I’m pretty new to weight training and protein and just wanted to know if I’m on the right track. After my morning workout I eat a serving of Kashi go lean (13g protein) with a serving of whey protein powder (30g) in one serving of soy milk (8g). I’m 6’1 215lb male. is this a good start to my day?

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  • Sergio

    great article, very goo presentation of the idea Michael !

    • Michael Matthews


  • Sergio

    and thank you !

    • Michael Matthews


  • PlainTalkToronto

    Great article but left me with one question …… does this in anyway undermine the BV value of different proteins? I am assuming that the BV values still remain true of various protein sources.

    • Michael Matthews

      Thanks! BV isn’t really an issue unless you rely primarily on plant-based proteins.

  • simon turay

    You’re the man Mike! I really like how you present your material. Everything is referenced and in a logical order.

    I also like the way you acknowledged Nachelov’s comment – it shows great pragmatism and character.

    Keep up the good work

    • Michael Matthews

      Thanks! I really appreciate it. 🙂

  • Marcia Thomas Howard

    What about Hydrolyzed Collagen?

    • Michael Matthews

      Haven’t looked into it. My guess is overhyped BS. 😛 It’s really expensive, heh.

      • Marcia Thomas Howard

        I’m taking it and I love it. I have fibromyalgia and it is actually helping me with that pain. I can lift weights again. Before taking Hydrolyzed Collagen I would wake up in the middle of the night with excruciating pain after lifting weights (due to the Fibro). Now I just have the normal after lifting muscle disconfort…the good pain.

        • Michael Matthews

          Wow, interesting! I haven’t looked into it. I’ll have to see what kind of research is out there…

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  • AM

    Thanks for this article, great job!

    • Michael Matthews


  • Pingback: MFL Podcast #5: Best protein powder, signs of overtraining, laws for happy living, and more… | Muscle For Life()

  • vijay

    Sir.last one year i am doing weight traning but i am not geting result still my mesuerment same

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  • Kyle Saikaley

    FYI, you’ve used the fallacy “begs the question” incorrectly. You would be better off changing it to “raises the question”.

    See http://en.wikipedia.org/wiki/Begging_the_question#Modern_usage

    • Michael Matthews

      Not referring to the logical fallacy, just the dictionary definition:

      beg the question

      1.(of a fact or action) raise a question or point that has not been dealt with; invite an obvious question.

  • Ayush K Singh

    Why consider on a 24 hour daily basis and not on a Weekly Basis ? Our body does not count days or weeks..does it?

    • Michael Matthews

      When talking calories yes you can work in longer blocks of time if you’d like (24-hour blocks are easier though) but when we’re looking at protein research the time periods used in studies matter.

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  • Tuuta

    Hey Mike freaking love the article. Makes a lot of sense. Just a quick question, I’ve been on IF for about a month and i was wondering if you think it’s healthy to get all my protein (200 grams) in the span of about 6 hours. Sometimes I’ll eat a big meals which contain 100 grams of protein in one sitting. I’ve read some articles that eating so much protein in one sitting is very bad for my kidneys. Any thoughts or ideas?

    • Michael Matthews

      Thanks! 100 grams in one sitting is probably fine. Personally I would cap it there though. Some people stuff in 150+ grams per meal and that might be a bit much.

  • Cory Krigbaum

    “First, your stomach uses its acid and enzymes to break the protein down into its building blocks,amino acids. These amino acids are transported into the bloodstream by special cells that line the intestines and are then delivered to various parts of the body. ”

    I read an article where it said something very similar to what you’re saying… enzymes break down protein. Because of that, I started taking Enzymes as a supplement as directed.

    However, they didn’t mention anything about “special cells”. Did I waste my money on enzymes? (When taking it, I did notice I was hungrier faster– maybe it was a placebo effect). Will enzymes help the absorption of protein?


    • Michael Matthews

      Honestly I haven’t looked much into supplementation with digestive enzymes so I can’t really advise one way or another.

      I’ll add it to my “to research” list. 🙂

  • fadster

    There is a lady claiming the opposite but she doesn’t cite the research!


    “Turns out that it takes 1.5 hours for viscous liquids (e.g. a whey protein shake) to pass through the section of the gut that can actually absorb it. But that’s not the breaking news. Here’s the big story. The maximum rate that whey protein can be absorbed is about 8-10 grams per hour.”

    • Michael Matthews

      That’s what I say in this article and cite a study?

      • Isa

        Thanks for that great article Michael…

        Then why some supplement companies uses high protein than 30g ?

        For example: a very famous supplement like ProComplex from Optimum Nutrition has got 60g of protein, saying that the body will observe maximum protein of 30g only will make the other 50% is just waste of money!

        Another famous supplement company that makes high protein I have observed people buying its products is Ultimate Nutrition…Muscle juice is cotaining around 56g of protein!


        Why on earth these top selling supplement companies make this high protein value while the body will maximum absorb 30g only?



        • Michael Matthews

          Because your body is able to “hold onto” protein the small intestines for quite some time to absorb it all. It doesn’t waste everything over 30 g.

  • Saib

    If i wake up at night, is takin a protein shake benefitial in any way to recovery, or will it slow down fat loss due to leaving a fasted state?

    • Michael Matthews

      Nah I would just have some slow-digesting protein before bed.

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  • EFJONE .

    Lets say 100g of breast chicken we get the amount of 30g of protein. So, in my macros i should count 30g? Or my body synthesizes just 70% per example? Thanks for your time!

    • Michael Matthews

      Count 30g

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    Unless your using P.E.D. Your not going to eat like an IFBB pro.
    Ive been training now for 25years and your body is an individualized machine. Only you know how your genetic predisposition to micro intake and training differs from others. Do you have 6-pack of abs without doing cardio? Your sum total of all chemical processes in your body “metabolism” processes a buffet meal different than an obese person. Be honest with yourself on how hard your workout with free weights and eat protein until you start passing more stool than usual then you reached your threshold. FAT floats and proteins sink,yes its a bit gross but you can tell how efficient your body is by following a low glycemic diet with high protein and watch your stool change and use ketosis strips. Follow a REAL NATURAL bodybuilders program who is closest to your body type:ENDO,ECTO,MESOMORPH,and height/ideal weight.
    If you want to have a great,healthy body you need help from someone who hasnt used anabolics of H.G.H,H.C.G.,IGF-1,insulin,ETC
    Get into the gym…ITS YOUR SET!

    • Michael Matthews

      Thanks for the comment!

  • KC Claussen

    Hi Mike,

    This may be a little off topic but reading the other comments, I’m not the only one off topic. This is regarding the triggering of insulin release post-workout. I’ve read that insulin triggers fat storage except immediately after a workout when it works to cram glucose and nutrients into muscle cells to replace diminished/depleted glycogen. I’ve seen lots of recommendations for gummy bears or pixie stix to trigger the insulin release post workout. So, my question is this, if it takes 1.5 hours for your post-workout shake to hit the small intestine where absorption begins, what’s the point of triggering the insulin release if the nutrients are not even absorbed yet, and what is the best time to have a dose of glucose to trigger it’s release?

    Thanks for sharing your time, experience and knowledge.


    • Michael Matthews
      • KC Claussen

        Thank you for your reply. Two excellent articles! Perhaps I should have given some background information along with my question. I’m 64 y/o, I’ve been back into weight training for 5 months and while there have been positive changes, (better definition, less body fat, increased strength, all on the list of goals when I began) However, another of my goals was to also gain weight and increase mass, that simply has not happened and I’m searching for answers. Of course I can gain weight. When I do, it’s as fat. As I lose the weight, my muscle mass decreases as much or more than my body fat. Simply put, I’m stuck and have been for a couple months and it’s frustrating. I know I’m an old fart and can’t expect the results I got 20 years ago when I was doing this, but come on. My workouts are intense, 2hrs daily including a cardio session after lifting, maybe even too intense for my age. I feel my diet and supplementation are sound, I aim to ingest about 200gms of protein daily, some days more, some days less. This article


        tells me my old muscle cells are more resistant to the anabolic effects of insulin and I was thinking if I could trigger the release of a higher level it may overcome the resistance. It also tells me that carbs blunt protein synthesis in the elderly (sheesh, I’m in denial, it hurts to admit that’s where I am), tells me I need more leucine and BCAA’s and as you mentioned in your excellent articles, more protein than the average guy.

        I’m taking a two week break next week, one trainer suggested that may be just what I need. When I get back, I’m going to change things up again and try just 3 workouts a week to see if longer recovery makes a difference for me. I WILL achieve my goals!!!

  • gabriel

    Hi, thanks for the article
    I have a question , maybe you could help. I currently weight 252 pounds and trying to reach 190 pounds. I’m doing weights 4 times a week and cardio twice a day 20 minutes am and pm. How much protein should i consume a day???
    Thanks, hope you can help me out

    • Michael Matthews

      YW! Great on what you’re doing. Check this out:


      • gabriel

        Thanks, im getting your book!!!!!

        • Michael Matthews

          Thanks! LMK what you think!

          • gabriel,azul1981

            Im back lol
            I just got your book on the playstore, im kind of confuse, english is not my first language so i think i got something wrong , on the fatloss part , i did my calculations from the article and i should be eating. 2300 cal a day after subtracting the 500 then you said after every 15 pounds to take 200 off, but this would have me eating less then 1700 cal after losing 45 pounds and still having to lose 25 more pounds. Isn’t this to low??
            My stats are
            5. 11 height and 33 age
            255 pounds(i already lost 12 i was267)
            30% bodyfat( i was 33% im using those machines lol i just order the calibers)
            My polar loop says im burning 3500 cal a day walking 15000 steps

          • Michael Matthews

            Hey! Check this out:


            It will be simpler for you!

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  • Abbas khan

    hello mike i have a simple question dear that for how long should i use protien ??? i mean can i use it for example 5 years or 10 years or protein usage has its limit period of time

    • Michael Matthews

      Good question! It has to go bad at some point I’d think. Check the expiration date?

  • BD

    No ones muscles have the capacity to store amino acids- where are you getting your information???

  • Veronica

    Thank you for this, I prefer fewer and larger meals. I have a guy in the gym full of his bro science try and tell me that I should only take in 27g every 3 hours and I usually debate w him, but i didn’t really have any studies to back me up. I could only talk common sense about those that practice IF and cultures or time eras where people ate when there was an abundance of food/ proteins (arctic climates) -Veronica

    • Michael Matthews

      Lol yeah that’s a common misconception.

      Ironically separating your daily protein intake into several smaller meals IS better for keeping protein synthesis rates elevated but we aren’t sure how much this actually affects net muscle gain over time…

  • Adam

    Mike you’re the man bro! Just wanted to say thanks for all your hard work and for those of you reading this that are contemplating getting Mikes book Bigger, Leaner, Stronger, I read it and I highly recommend it. In fact it was so informative, I lent it to my friend and he loved it, and then he lent it to another 1 of our friends and he loved it, and now I can’t even get it back! Lol! Keep up the hard work my dude we all appreciate it.

    • Michael Matthews

      Thanks man I really appreciate it! You rock. 🙂 Let me know how everything goes!

      • Adam

        Was wondering something… Do you agree with the study showing that your body is at maximum protein synthesis 24 hours after an intense workout? Was just curious what your thoughts were on the matter.

  • Darien

    As we all can tell, he isnt using the right stuff, the whey that he claims is “made from hormone free cows” has made his abs completely offset.he has like 4 and 1/2 abs and they arent even worked properly. if you guys want something worth your time and money check out Herbalife. Branched chain amino acids that make it easier for your body to absorb them. I’m living proof of the products, and my abs are chiseled, and aligned correctly.

  • Liahnnah

    If this article is right, then casein has no use…

    But then again… in your answer to what Saib posted 4 months ago you said “Nah I would just have some slow-digesting protein before bed.”

    That answer is a bit confusing after reading your article, since, from what I understood, If I eat my daily recommended amount of protein in my through-out-the-day-meals then I have all the protein I need to prevent catabolism during the night. If that’s so, then why everybody (even scientific articles on muscle growth) recommend casein before bed?

    • Lhiannah

      Correction: I didn’t mean “the recommended amount of protein”. I meant a little bit more than that (in order for the excess to be stored for 24h like you said), so… if in the middle of my sleep my muscles were to begin “digesting themselves”, those extra amino acids that were supposedly stored for backup would do their job. Right? In that case… Casein only makes sense if you think that the amount of protein intake during the day was not enough to garantee that some of it was stocked for later use.

      Sorry for the big posts… Thanks!

      • Michael Matthews

        Casein has a use. It’s a good source of protein and it’s slow-burning, which is why it’s a common pre-sleep protein. I prefer food for this though (low-fat cottage cheese or Greek yogurt).

        You won’t lose muscle in your sleep. Growth and recovery can’t occur without aminos though.

        Casein can be used for any protein needs though.

        • Dawn Iamnottelling

          Yeah I heard about that Casein good stuff..Helps keep you full too…

          • Michael Matthews

            Yeah it does.

  • Mr. O

    Speaking about protein and timing, I have a question:
    In his book “The 24 Hour Body”, Timothy Ferris claims that eating protein within 30 minutes of getting up helps speed up fat loss. Is there any truth in this?

    • Michael Matthews

      No. Ignore everything in that book and you’ll be better for it.

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  • Dawn Iamnottelling

    I have a couple questions? I weight 125 and I am 5’8 I workout 5 days a week doing weight training..I want to add more protein to my diet..One can I eat the protein in stead of doing the shakes? Or do the shakes absorb better then the food? and how much protein should I eat a day…I been told my almost my weight I been told 50 grams..I am so confused and also with the protein.I been told I don’t need to do the shakes if I eat the amount of protein..I heard the protein shakes help with building the muscles and help with soreness..That’s why I am wondering if I should start doing the protein shakes..Thanks…

    • Michael Matthews

      Great on what you’re doing.

      Yeah you can eat food instead of using powders.

      Check this out on how much protein to eat:


      Hope this helps! Talk soon!

      • Dawn Iamnottelling

        Thanks Michael so much..It was trying me crazy lol…I wanted to try to get a little bigger ( just arms and shoulders) but the guys said at the gym I had to gain weight so forget that.. 🙂 I want to be lean and tone.So I am happy just to maintain now but just want to make sure I am feeding my muscles while I am tearing them when I am lifting..I will check the site out.. yes talk soon!!!

        • Dawn Iamnottelling

          So wow I thought it was just weight its got to do with how much I work out to..Well I am off to the gym now I will have to figure it out later…I work out 5 days a week about 2 to 3 hours..I have to get my calculator out..lol

          • Michael Matthews

            Great! Let me know how it goes!

        • Michael Matthews

          Haha no problem. Keep up the good work and keep me posted!

          • Dawn Iamnottelling

            hehe I am silly…My arms don’t look to bad… I don’t think anyway lol Now another question I want to do the Casein but I am lactose and gluten free I can’t find a powder in that form do you know any?

          • Dawn Iamnottelling


          • Michael Matthews

            Ah yeah you look great. Hmm I would recommend egg protein instead.

          • Dawn Iamnottelling

            Thanks I will look into that now..lol I am laughing cause you don’t know what I been going through..I did shoulders yesterday and today gonna do arms and I will do some of them close-grip benching, and barbell curling,..I am always mixing things up…Thanks again…

          • Michael Matthews

            Haha cool. Keep up the good work and keep me posted!

          • Dawn Iamnottelling
          • Michael Matthews

            Yup! Get chocolate though. Vanilla tastes like soap.

          • Dawn Iamnottelling

            Finally!!!!! Soap..oh cool then I get drink my protein and blow bubbles..haha Sorry I am a silly girl 😛 I will get the chocolate thanks again..

          • Michael Matthews

            Haha np 🙂

          • Alba


          • Guest

            I want to stay that size but big up my shoulders and arms…

          • Dawn Iamnottelling

            I want to stay this size but not sure if I can without gaining weight to gain what I want to gain which is bigger arms and shoulders (just a little) and was wondering if protein will help with that (without gaining weight) and help with the soreness…But I can’t find one that is lactose free and gluten free and don’t have artificial sweeteners and low in calories…sorry for being a pain..I been driving everyone crazy hehe

          • Michael Matthews

            Yeah if you ate around maintenance and worked on some heavy military pressing, close-grip benching, and barbell curling, you could add size while staying lean.


          • Dawn Iamnottelling

            great!!! thanks yes I been doing them!!! Thanks a million!!!! your awesome!! 🙂

          • Michael Matthews

            Great! Thanks! Keep it up!

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  • jimmie

    A quick question, mike. I have heard that i should eat protein just as soon as i wake to keep my muscles in an anabolic state. Since my muscles store amino acids for an extended peroid of time (up to 24 hours, i believe) can i just eat a good protein meal an hour or two before bed and not have to worry about eating just as soon as i wake, even if i sleep for 8 to 10 hours? Won’t there be plenty of amino acids for my muscles to use in repairing themselves while i sleep? Also, i’ll make sure to eat plenty of protein during the day as well, not just at night. Thanks.

  • ElizaHaisy

    Every cell and organ in your body needs protein, but taking in too much of it can cause unpleasant symptoms such as nausea and diarrhea. You could also develop more serious problems, as excessive protein leads to a buildup of amino acids, insulin or ammonia in your blood stream, according to Australian researchers who published a review paper in “International Journal of Sport Nutrition and Exercise Metabolism” in 2006. For optimal health, get only the recommended amount of protein from nutritious, low-fat, low-cholesterol food sources.

    Your body can only use a certain amount of protein each day. If you take in too much protein, you may gain weight. Each gram of protein has 4 calories. If you take in 100 grams of protein, but your body can only use 50 grams of it, your body will store the extra 200 calories’ worth of protein as fat. Doing this daily can cause you to take in 1,400 extra calories per week, resulting in a weight gain of almost 2 pounds per month.

    An excessive protein intake can be harmful to your liver, brain and nervous system. When you eat protein, your body produces ammonia, a toxin that your liver makes harmless, according to Medline Plus. Eating too much protein over a long period of time can cause your liver to become overworked, allowing ammonia and other toxic substances to build up in your bloodstream. This can lead to hepatic encephalopathy, a condition marked by a decline in brain and nervous system function.

    Many high-protein foods, particularly from animal sources, contain an abundance of cholesterol, which contributes to the development of hardened arteries that can lead to serious medical conditions, such as heart attack and stroke. The National Heart, Lung and Blood Institute recommends limiting your cholesterol intake to no more than 200 milligrams per day, but a 6-ounce broiled porterhouse steak has 126 milligrams of cholesterol and half a roasted chicken breast has 83 milligrams of cholesterol. Eating too much animal protein can cause you to exceed the National Heart, Lung and Blood Institute’s guidelines, putting you at risk for dangerous conditions.

    The Institute of Medicine recommends that protein-rich foods represent 10 to 35 percent of the calories you take in. The average woman should get about 46 grams of protein a day and men should get about 56 grams of protein daily. Active people need more protein than sedentary people, so if you engage in moderate to vigorous exercise on a regular basis, talk to your doctor to see if you should increase your protein intake.

    • Michael Matthews

      Thanks for the comment. I talk about this and more here:


    • Loring

      I have read that “You need to eat 8 grams of protein for every 20 pounds that you weigh, according to the Harvard School of Public Health. This translates to about 46 grams a day for women and 56 grams for men, the Centers for Disease Control suggests.”

      If you follow this formula, (correct me if my math is wrong) what they are calling “women” – I assume they think is the ‘average’ woman – would weigh 118 lbs. Not accurate for the average American woman, as far as I know. I am almost to the ‘normal’ range (.7 from a ‘normal’ BMI) and weigh 160 @ 5’6″. That would translate to 64 grams per day, which is about what my doc advises (60-80).


  • bud knowitall

    this comment is very late so if you would get back to me that would be great, i have always been a lil confused if i consume 180 grams of protein a day via whole grains,complex carbs, fruits, veggies, protein shakes, and whole meat and diary products do i actually consume all 180 grams i have seen some videos saying for example if i consume a 50 gram protein shake, i may be only getting 27 grams or something to that affect. your thoughts? also do you agree i gram per lbm to gain size and strenth, obviously in a caloric surplus as well

    • Michael Matthews

      The quality of protein does matter but you’re eating high-quality stuff, so you’re fine.

      Your body can handle a lot more than 50 grams at a time.

  • Michael Matthews

    Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Guest

    I have a question. I bought your book for women on thinner leaner and stronger. Great book btw. I’m having trouble meeting my macro numbers. I’m eating too much protein. I’m 105 lbs and my heigh is 5’2″. I find that because of the whey shake before the workout and after working out plus casein before bed, my numbers are sometimes 50 grams above what I should be taking. My overall calories are still within the numbers I should be consuming so that’s not the problem. I’m just worried it might not be healthy for me. Your book states 1.2grams per pound. I sometimes workout at night after work, say 8:30 pm to 9:30 pm. Should I take a whey shake before or skip it and only take it after. What about casein?

    thank you.

  • Z

    Nice article buddy.

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  • Blake Voiles

    I have a few questions regarding some of the information in the article. When it comes to different types of proteins like casein, whey, soy, and egg, what is the difference between these proteins? I know you said that these different proteins metabolize at different rates, but is this the only difference?
    Also, since these proteins do metabolize differently, is it wise to stack different types of proteins throughout the day. For example, using a slower metabolizing protein like casein before an individual works out or before bed time, or taking whey protein after a workout because it metabolizes faster. I’m just curious of the benefits of this idea or if there is even any benefits to this at all. I have no idea the real significant differences between the proteins and the point of using one over the other.
    Next, in regards to things like carbohydrates moving through the intestines faster based on the bodies response to what food is being digested as compared to protein taking longer. Does this mean that one should focus their meals on more of one or the other? For example, one meal focusing more on carbohydrates and another focusing more on protein.
    And last, you said that protein absorption is really just how many amino acids can be infused in your body. In regards to this, what are the benefits of taking amino acid supplements, when you are trying to reach a specific protein intake for muscle building. Would the two cancel each other out if there is only a limited amount of amino acid that can be absorbed? I know people use amino acids throughout their workout so it will help them be energized longer, but I’m not sure if this would limit the amount of protein that the body can absorb during this period of time due to the limit of amino acid intake. And if this is the case, is it just a scenario of timing your supplement stack properly with your meal intake to create the best meal plan for maximum amino acid absorption?
    Sorry for the length of the post, I’m just curious as there is a ton of information out about this sort of thing and a lot of it is B.S. I’ve used supplements for over 2 years now and I’ve heard all the things from your body can take as much protein as you can put in it, to you can only intake 42g every two hours.

    • Blake Voiles

      Also, do you have any articles on collagen protein? My friend uses a supplement that is collagen based and I’ve heard that this is a low quality protein and that sort of thing. I just wanted to try to find some information on this.

      • No I don’t and I haven’t really looked into it to be honest. It’s kind of obscure.

      • William Allman

        I can answer that for you. Although collagen is a protein, it’s not really used for muscle synthesis–the body uses it to build and repair connective tissue, such as ligaments and tendons, the tissues that holds our skin together, and others. As such, it’s an often-overlooked nutrient that our bodies really need–especially as one ages–and I highly recommend supplementation of it if sufficient quantity is not present in one’s diet, which is often the case.

    • Hey hey!

      Would you mind breaking your questions into clear paragraphs I can read? Walls of text hurt my brain haha.

  • Brandovibe

    Well written article on a subject that I have always wrestled with for many years now. Thanks for sharing.

  • bharat

    Weightlifting is made more complicated than it needs to be…

  • Benito

    Thanks Mike! So at the end most of it seems to be related to one person’s needs. However in my opinion I think the bigger you are more protein you can absorb. Nice article.

  • Ji Choi

    Great article really informative and enjoyed reading. Recently I’ve been wondering how people were going by one meal per day and thriving, this really helps.

  • Kyle Webb

    I was just curious because this article and, I believe it was in your BLS book as well, suggest that timing is not important as most would believe. However, your Free Ebook “MuscleMeals” says otherwise. Not trying to trip you up, just a little confused on the contradicting thoughts.

    Love your books I own and have read all but 3, not including your non fitness related ones.


    • Hey man! Yup I will be updating that book soon. 🙂 Thanks for the support.

  • Hi!
    Wanted to say just two things:

    1) Great article! I’ve been looking for something about this matter for a long while. Glad I finally found it!

    2) Perhaps I can ask you a question related to this article? Let’s say I train on Tuesday and then I have no opportunity until Sunday to train again. Is it worth intaking protein on Friday and Saturday seeing as it days after I initially trained?

    Shouldn’t the protein consumption during the first 2-3 days have been enough to help build new, bigger muscles? I mean, I don’t think you can keep building muscle all the way to Sunday.

    • Thanks!

      You need to eat enough protein every day, yes. Given your training schedule, 0.8 grams per pound of body weight should be fine.

      • thanks a lot for the reply. appreciate it!

        So given that I need enough protein every day, I’m guessing that my body keeps building “bigger” muscle even 3-4 days after having done a gym session?

        I always thought that the body builds new muscle tissues (and thus “bigger” muscles) only until you lose the sore feeling in the muscles , hence me asking now.

        • YW!

          If you hit the muscles hard and with heavy, compound lifts, it can take up to 7 days for complete recovery.

          Soreness isn’t necessarily an indicator of being done recovering or not. Genetics, nutrition, and conditioning all play a role.

          Check out my article on this:


          • thanks for that article! I also read about the muscle recovery article that i got to, via your link’s article.

            It says in that article that you don’t build much muscle during the night coz your amoniacid levels are low so the boyd waits until you get some intake of it (i.e. the next day). Hence that is why slow proteine is good for night “muscle building”…

            But in this aricle you say that if you get a surplus in protein intake , you store it for up to 24 hours for when it is needed. Shouldn’t a surplus of whey protein during the dy then be a storage from which the body can take proteine/Aminoacids for muscle building while you are sleeping?
            Just a thought I had 🙂

          • YW!

            Sorry but I don’t quite understand your idea…

          • what i meant to say was, or tried to say hehe, is this:
            It has been shown that taking caseine protein before you sleep will help your body build muscles during the night while you are sleeping.

            In this article you mention though that if a person intakes more protein that what the body can use, then that excess protein is stored for up to 24 hours so it can be used later.

            Does this mean that instead of taking caseine protein before one goes to sleep, one can just make sure to get extra whey protein during the day (which the body then stores for later use; eg. while you are sleeping) ?

          • Ohhh right I do eat a slow-burning protein before going to bed for that reason. It’s a good idea. Very likely helps.

            No, the protein you got from previous meals won’t stimulate anabolism like eating protein right before bed.

          • ah, thanks for the reply.
            So what is the positive aspect of the body being able to store excess protein from (i.e.) 15 hours ago if it doesnt use it all the time?
            Will the body use this excess protein for building muscle at all, or will it devote the excess protein to help sustain other parts in the body?

          • Just for “backup” to maintain cell turnover, not for adding muscle proteins.

  • I didn’t even notice this was MuscleforLife, and as I was reading this I thought to myself, “I wonder what Mike Matthews has to say about protein absorption,” only to have the article be written by you! The reason I was wondering was this:

    I am considering utilizing intermittent fasting with my Bigger, Leaner, Stronger workout plan. I was wondering if my 300lb body could process 90g or protein per meal which is the breakdown of the cutting formula for an 8-hour period.

    Just a thought. I’m going to try it and see how it works. I will obviously be eating after working out for the most benefits.

  • Darek

    Great article and informative discussion. Please, tell me your opinion: Does 40 grams every meal (7.30,10.30, 1:00,4:00,7:00 and 10:30) for 80 kg training every second day full body seem ok?

  • Rosie North

    I always heard a gram per pound so I’d you weigh 120 then you would have 120 Grams of protein. How do you figure how how much you actually need?

  • Dan

    I’m doing an intense program 6 days a week. Is it too much to take between 1.2 – 1.5 grams of protein per pound of body weight?

    • There’s no need to take more than 1.2g per pound of body weight.

  • seth

    i have a protein shake that recommends taking like 60 grams, instead of drinking it once after workout, should i split it up as 2 times a day?

  • Italo

    I got a question for you. I read every where that u should consume up to 2 grams of protein per kilo. that includes many diet plans that are so called high protein diets. Some people that weigh 80 kgs would mean they need 160 g of protein , and when u read about there diets they go omg I have to eat so much and chicken, nuts , eggsand shakes etc. I weight 78 kg and eating about 3000 kcal a day atm in a high protein (50%) diet and keeping carbs ar 30% and fats at 20% and I find it really hard to keep my protein intake to 2g per kilo. I dont get the all the fuzz about how hard it it to get the protein levels up. And how much they got to eat. Reason I ask u this is because I worry I am overdoing it atm since my intake of protein is about 300g a day. And thats with me just now drinking 2 wheys a day. Its just hard for me to understand that some people stick to the 2g protein a kilo ratio when they eat 3000 kcal or even more then me. And some even claim they eat casein before bed :O

    • I recommend bring the protein intake down. Check this out:


      Hope that helps. LMK.

      • Italo

        Thanks for the fast reply. I actually already read your article and likes it alot. Thats why it got me thinking. U see i work out 6 times a week , different muscle group each day. I been eating 2500 kcal and in 8 weeks went from 82 kg to 76kg ( btw i am 181 cm tall) so i checked on one of those calculators on a page here in sweden and it said I should be eating more then 3100 kcal a day with the amount of exercise I do. But I guess since u said I should lower my protein intake that must mean I have to increase my carbs. I just read somewhere long ago that when you do a lowe carbs diet u increase protein and fats to use that for more energy boost. Becasuse I keep log on my workouts and I got stonger and lost mainly fat during these 8 weeks. But when I came across your article it got me thinking weather I am doing it wrong. Thanks again for your reply and I guess maybe I need to rethink my diet a bit since my protein is so high.

  • Mark s

    What about nitrogen levels. Keeping the proteins nitrogen level high when eating protein often should keep your body in a more anabolic phase? Been told

  • JFK

    I have recently read that mixing a protein meal with a carbohydrate meal gums up the protein molecules and its effect. The study supposedly conveys sugar (fructose) with a protein meal is not recommend. I currently have a post exercise protein shake with a simple sugar to help replenish glycogen and have read that the carbs help transport the aminos.

    Your thought on the latest study

  • Alex Wunder

    Hey Mike!

    I hope all is well.

    A few questions… I read & heard that egg protein is digested slower than whey but faster than casein.. on your site it says and you have told me that it is the slowest digesting protein and I trust you so that’s what I have been going with.

    1. Do you think the other sources are incorrect in their assumption that egg whites are faster digesting than casein?

    Also, for when I am back at maintenance I am thinking about buying some leucine for days when I might fast or for when I use the save up method for a cheat meal.

    2. Do you ever take leucine for reasons other than fasting?

    3. Is the only purpose of it to continue rebuilding muscle? I understand its not as effective as an anti-catabolic.

    4. I was going to buy from Bulk Supplements (their pure leucine powder).. trustworthy brand?

    5. How many grams of leucine is an effective dose?

    Thank you!

    • Hey man!

      1. Egg is slower than casein. I’ve linked to research on this.

      2. Nope and I don’t use it anymore for that either–I use HMB (my product Forge).

      3. Higher leucine content in meals may help with muscle growth over time. That’s why there’s additional leucine in my whey protein.

      4. Yeah I would trust them.

      5. 3 to 5 grams.

  • Lori

    I find your article lacking in better scientific references. But you are right about one thing- protein absorption by the body is complex. I am a clinical scientist doing research into the biochemistry and microbiota of the human digestive system which is significantly influenced by the brain.

    • Thanks for the feedback Lori. I’m open to any suggestions you might have about how I can improve the article. LMK!

  • wonderkid

    “Total intake over 24-hour periods is what really matters, not regular feedings.”

    So, is it okay if my daily protein intake all come from slow-digest protein, like eggs for example? If protein A absorbed in 2g/hour, does this mean that if I consume 100g of protein A in a day, only 48g can be absorbed within a day(24hours) and the other 52g will be wasted knowing there’s not enough time to absorb all 100g? I know that sounds stupid, but just wanna know how the slow-digested protein work in our body. Peace Mike 🙂

    • Personally I would diversify sources a bit–I wouldn’t get ALL my daily protein from eggs. But yes if you do this you will be fine.

  • Starvingwriter2b

    I’m a vegetarian, and I choose to get all of my protein from 48gms of pea protein powder. Is it ok to take it all at once in a morning smoothy, or should I break it in two servings?

    • Yep, totally fine to have that much protein at once.

      That isn’t enough protein for your daily intake though… Check this out:


      LMK what you think.

      • Starvingwriter2b

        At 1.2 gms of protein per pound, that would be 141 grams! (I weigh 118) That’s not what the protein container says. It says 1 scoop 24 gms, 48% daily value. Could it possibly be 1.2 gms per kg body weight? That would be 65 gms of protein.

        • Can we get up to 0.8 grams per pound?

          • Starvingwriter2b

            I can do that. Do you still recommend that it’s ok taking it all at once? I don’t want to put any fat on, just muscle. Thanks for your help!

          • Yeah so long as you keep your calories right you’ll be fine.

          • Starvingwriter2b

            I’m finding the extra 240 calories of increased protein are used up in extra fast metabolism? No weight gain, in fact I’m having trouble keeping my weight. My question is about whey isolate. Is it true that lactose intolerant people can tolerate it?

          • Your metabolism must be speeding up! Check this out:


            Regarding whey isolate, yep! Most people that are lactose intolerant do fine with it.

          • Starvingwriter2b

            I checked out the link, thank you. I’ve been in “reduction diet mode” for most of my adult life. Eating normally is a new concept to me. I’m lactose intolerant, gluten sensitive, don’t eat added sugar, and a vegetarian, so I’m limited, but I am getting 94g protein 30g fat (avocado and peanut butter) and the rest (?) in carbs. I’ve never counted calories, just eaten healthy. I’ve added weight on the machines at the gym, and added reps at home. I feel I’m doing everything right according to the article, I just need to add a bit more carbs to keep my weight up. Am I reading it right?

          • No problem. This sounds pretty reasonable actually.

          • Starvingwriter2b

            I think I have it figured out at 83g carbs. Does that sound right? And I decided to try the whey isolate. I think it will be easier on my digestive system than the pea protein. Thanks for the advise!

      • Starvingwriter2b

        BTW I’m 5’7 and 58 year old female. I work out 3 days a week at the base gym on the weight machines, and so a few core exercises and free weights at home every day. I’m just in it to build up some lean muscle, just to keep healthy. I’ve been at it for years. I just feel stagnant.

        • Great! Glad to hear you’re working hard. Let’s get your protein intake up though.

  • Ade

    Does that mean you can consume any amount of protein per meal

    • Pretty much. What matters most is that you reach your daily protein goal.

      There are some added benefits to protein intake timing (pre-workout, post-workout and before bed) but above all, regardless of how many meals or the timing, make sure you reach your protein intake goal daily.

  • Adam

    Hey Mike
    I love the info. Great stuff! It actually goes down the same road as one question that I am trying to get answered. That being, how important is protein consumption 48 hours post lifting? For myself, I am trying to get maximum muscle and minimum fat. So is my body still using all this protein even 48 hours after I lifted? It also happens to be about 48 hours before I will lift again. This happens to me a lot because of work. I was curious what the science was behind protein use when my body has been and will be resting for such a long period of time. Thanks!

  • Mike G

    The biggest myth i think is that people think you need 1 gram per lb of body weight of protein a day to gain muscle. This is false. You can gain muscle on even 20 g of protein a day max.. If you start taking too much protein your body ends up thinking of ways to burn it because it realizes you don’t need to store it in the muscles, you have an ongoing stream of it coming in..

    • Staruser

      I agree! I am 57 years old and have worked construction since I was 17 years old. I am bigger and stronger than most men and have worked out in some gyms over the years too. I fast once a week and do not eat any meat that day. I eat what ever I want, whenever I want to. My weight has stayed the same for the past 20 years, give or take a couple of pounds. I weigh between 195 and 200 pounds most of the time and am 6.1 in. tall. I have about 17% body fat. Most of these people posting here are not doctors and have not went to school to understand what they are talking about, just voice their opinions, that’s all. The truth is that, How big and strong you are going to be is 90% genetic, talk to any doctor and ask them, because that’s the real truth !!

  • Elana Page Smith

    I have a question. I bought those Isopure protein drinks. Can i consume the entire thing (it is 40g of protein) or would that be a waste? or should I split it up?

    • Yep, totally fine to have it all at once or broken up. Either way is fine. Up to you.

  • Alex Hussey

    I recently talked with my baseball coach about protein absorbtion and I ended up here. I eat 230-250 grams of protein a day. I am 18 years old, 5’7, 165 lbs with a goal of 185 lbs by the end of highschool. I usually eat three meals a day which consist of high protein. If a meal is for example 100g of protein, and I eat it in one sitting, am I wasting at least 50g of that protein? Thanks.

  • Jen

    Please tell me a bit more about Amino Acids…does cooking the meat affect the effectiveness of them? Like vitamins and digestive enzymes that can die or be weakened, can amino acids be affected similarly?

    Also, I believe that digestive enzymes have a big impact on what the body does with any of the foods we eat…and cooked meat can sit in a person’s gut and cause problems unless it teams up with protease for instance. The huge benefit of taking in digestive enzymes (via food or supplements) get very little press…unfortunately. So, eating papaya…which is very high in protease…with cooked meats…would be highly beneficial because papaya is ultra high in protease.

    I also think that the best proteins are egg whites and fish…as they have little bad fat.

    • Cooking meat doesn’t negatively affect its protein, no.

      Research shows that digestive enzymes can help people with digestive disorders like pancreatic insufficiency, lactose intolerance, a sensitivity to certain types of carbohydrates, and age-related decline in protein digestion, but most people digest food just fine and won’t benefit from regular enzyme supplementation.

      The bottom line is that, except in the case of dysfunction, your body produces all the digestive enzymes it needs. Therefore, you have little to gain from eating food enzymes like those found in greens supplements.

      Digestive enzymes are something you should implement in response to a metabolic problem, not something you should take daily in the hope of improving your health.

  • yousef aissani

    I was reading this article in a Russian accent,, weeiird lol

  • jon

    Is it important to have SLOW-acting protein in the last meal of the day, if I’m doing intermittent fasting? For example, if my last “meal” is at 930pm (just a blended oats, banana, and 25-50 grams of protein whey shake), and my first meal the next day is at 330pm, does that 18 hour fast cause any muscle loss, if I only took whey protein rather than casein? What if I didn’t consume any protein in that least meal? If I ate my entire days worth of protein in two big sittings (170g) in a really short eating window, would all the nutrients and amino acids taken from the protein “stay” in my body long enough to cover each 24hr period?

  • Shawn

    I get gout attacks and am limited to protein. Do you know any protein powder I could buy that are good to have if you are prone to gout attacks?

    • Not off the top of my head, no. I’m sure you can find something by Googling around though.

  • goojygoo

    Is plant based protien better or the same. Alfalfa comes to mind here!!

  • Katherine Johnson

    I am a bariatric patient (3 months out from surgery) and required to have at least 60 g of protein a day. I concocted a ‘shake’ using a vanilla protein drink with 30 g and a pineapple orange whey powder that has 15 g of protein. Is 45 g at once too much? I am so confused about protein. 🙂

  • AnnaD

    Hey Mike, you often mention eating some protein before going to bed to help with muscle growth. Do you have any recommendations of what to eat for best results? (I don’t think I can face any more whey shakes at that time!)
    Thanks heaps 🙂

    • AnnaD

      Ah never mind, I just found your specific article on the topic 🙂

  • Chris

    Having trouble building muscle
    I’m currently culculating protein
    Yes I know i should do this have done it previous, but only consume large carbs around my compound work out
    But still consume carbs on calf work out ect,
    I’m pretty certain it’s not my program
    at fault. The fact is I’m 44 I’m pretty much in good shape for my age estimate fat at 14 percent it’s not that
    I’m not getting gains I really feel like I’m killing myself for very limited gains
    Of coarse when I was younger gains were easier maybe I’m expecting to much , I bassicly consume a lot of food mostly protein limited carbs through the day I will soon have my food data. I would probably put most 25 yrs to shame in the gym and posing but god dam it’s hard to build muscle when your older, I will battle on

  • lakisha


    I am confused about what I should do after my 7:00pm workout. Keep in mind I have not had dinner yet. Should I still drink my protein shake and then have dinner when I get home, or just have dinner and a slow releasing protein before bed. I cannot figure this out.

  • Jamie

    Bro I just started with the iron again after 7 years of not being able to workout at all. Was injured in military. I have read tons of pages on when and how to eat, what to eat, and what to take. Now saying that lol…. Your page was the first one I have read that actually makes good sense. Thankyou.

    • Glad you’re back in the gym my friend!

      Happy to hear I was able to help make sense of everything for you. 🙂


      Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

  • Kyle Hanratty

    Hi, great article! I was wondering what you think about the following studies. If timing really had no effect, wouldn’t it be best to consume only whey as your protein supplement because of it’s amino make up? These seem to indicate a slight counter point.
    Soop, M., et al. Coingestion of whey protein and casein in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol Endocrinol Metab. 303(1):E152-62, 2012.

    Reidy, P. T., et al. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. Journal of Nutrition 143(4):410-416, 2013 .

    Reidy, P. T., et al. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle. Journal of Applied Physiology, In press, 2014 .


    • Thanks!

      Sorry but I don’t quite understand your question. Can you elaborate?

  • patrickherzer

    Hi Mike. Thanks for all you have added to the fitness world. I have enjoyed three of your books so far and am preparing to try some of your supplements. I am wondering what your thoughts are on organic plant based protein powder (I’m sure you have gotten this question before) as whey tends to make me unpleasant to be around, if you catch my drift (and sadly, others have caught me drift while on whey)?

    • My pleasure! Thanks for picking up my books.

      LMK how you like the supps when you try them. 🙂

      Plant based protein is fine! I just recommend getting the majority of your protein from animal sources. Haha I hear you on the whey protein. Another good option is egg protein.

      Hope this helps!

  • Sladjan

    I have a question about white meat intake. For 3 months, I’ve been eating total of 500g raw white meat per day, which when prepared equals 350g of white meat, which is 105g of proteins. I am eating 150g of white meat before training, and 200g after. So my question is about those 200g after training. That’s 60g of proteins. I’ve definitely grow big in those 3 months, but I am not sure if I am wasting proteins. So my question is, do you think that I should keep going or lower protein intake.

  • Ismail

    I have been searching for the answer to this question for months, and after reading many of your articles, I feel you are a credible source to go to:

    It is safe to say that some proteins are “absorbed” better by the body (or muscle cells, technically) than others, but is this difference significant enough that I should limit the number of protein powder I consume? (it’s just so convenient). Just to be clear I am comparing things like… “A serving of chicken, or a few eggs will be ‘absorbed’ much better than will a protein shake”


    • Absolutely! Different proteins are more or less bioavailable and different proteins are absorbed faster than others.

      I recommend getting the majority of your protein from whole foods, and I recommend getting the majority of your protein from animal sources.

      Welcome. Hope this helps! Talk soon!

  • Antoine Sfeir

    Hey Mike. I’ve been doing street workout for about 4 years now and my protein needs have increased over time. Last day I did a very intense workout and I took 120g of protein after it, all from food (tuna, sardine, eggs)

    What are your thoughts about it ?
    Do you think it’s too much ?
    I’m currently 185cm tall
    And my weight is 78kg.

    Thank you 🙂

  • Calvin Benson

    I have been trying a healthier lifestyle in terms of food and exercise and have an app on my phone which is set at the recommended levels of all the important things your body needs and needs to look out for on a daily basis. The app says I should be eating 68g of protein per day but a woman I recently met who owns her own fitness club for women told me that 100g of protein is what should be taken in everyday. So I found a way to take in 100g of protein in one meal. I work in a restaurant and our 4oz grilled chicken breast is over 25g of protein per piece. I put 3 on a salad for a meal and bang out my entire day’s worth of protein in one meal. I just recently was told by a coworker that a nutritionist told her the body can’t digest all that protein at once so I’d only be benefiting from not even half of those 100g. Is consuming my days worth of protein in one meal bad for me?? Should I be trying to spread out my protein consumption over each meal/snack I eat throughout the day?

  • Todd

    I have been thinking about something for months. I was taught years ago that muscles will only repair and grow during deep sleep cycles. If so, would that negate any significance to protein consumption timing and fast vs. slow absorption protein sources? Thanks, and sorry if this is a little off the topic.

    • That’s not true. Reparation is occurring throughout the day. There are just certain things your body does while sleeping that it doesn’t do otherwise.

  • Trevor

    I was a vegetarian for 25+ years but started eating fish to get more protein. Even after that I’m snuggling to get enough protein from a natural diet to hit my macro/calorie targets. I end up supplementing with four or five scoops of whey protein and a protein bar each day – which doesn’t seem to healthy! I appreciate I could neck kilos of tuna but I’m told it’s probably best not to eat too much of that because of heavy metal contamination. So any tips on what I can eat to hit my protein target naturally.

    • I hear you, man. It can be tough! For the meals, I recommend you stick with fish. There’s also tofu, seitan and tempeh. For snacks, I recommend Greek yogurt, cottage cheese, etc. Whatever you can’t get with whole foods, I recommend you supplement with protein as necessary.

      Protein powder is fine. I just recommend getting the majority of your protein intake from whole foods.

      What do you think? Hope this helps!

      • TrevorL

        Thanks Mike – Sounds good. I recently became a convert to Greek Yoghurt. Love it!

  • Trevor

    *Struggling not snuggling!

  • Marco Stoller

    Mike, I was wondering if taking a whey protein shake of 25 grams with an additional 5 grams of Leucine would suffice for maximizing protein synthesis instead of 30-40 grams of protein? I am about 195 pounds with around 20-25% body fat.

    • Hey Marco! Nah, it’s more important to get enough protein post-workout. Check this out:


      LMK what you think.

      • Marco Stoller

        Excellent info! I was always told you can only absorb so much at that anywhere over 25-30 grams I would not absorb. This makes life much easier. I also just started doing your workouts. I’ve always done as many as 20-28 sets per bodypart twice a week with short rest period so this is something new, however, I stopped making gains so I’m willing to give it a try. Forge product is awesome by the way!

        • Thanks! Yep, that’d be annoying!

          Hope you’re enjoying the workouts!

          Damn. That’s a lot of volume. The results will speak for themselves. I look forward to see yours on my program!

          Glad you’re liking Forge. 🙂

          • Marco Stoller

            Mike, I’ve been utilizing your workouts and I’m already getting great results and the best thing is I finish up in almost half the time I used to. Thank you for your insight as you’ve saved me lots of time and money. I thought I knew it all about working out and that definitely was not the case. I just purchased Triumph and will continue to recommend your products and training to others in the future.

          • Happy to hear it! Yep, no need to spend hours at the gym to get results.

            YW for everything! There’s always something to learn.

            LMK how you like Triumph and thanks a ton for your support and spreading the word!

            Definitely keep me posted on your progress and write anytime if you have any questions or run into any difficulties. I’m always happy to help.

  • Alden Bouchét Sparks

    So have you found out anything about what’s most beneficial for WOMEN pre and post workout with protein consumption? I have been told by multiple people that women can’t absorb as much protein as men from meals and that we don’t need as much after a workout… but for a lot of women, it’s harder for us to build and keep defined muscle. Why is that?

    • I’d say 20ish grams before and anywhere from 30 to 60 grams after is fine.

      Women can gain muscle quite well, actually, but they start with a LOT less than men, which means they have to gain quite a bit just to reach the average man’s starting point in terms of strength and size.

  • Jordan Mitchell

    Really enjoyed this. I’ve tried to put forth this same basic theory to people for some time, but they often don’t want to stray from what they’ve been conditioned to believe. I think people need to start taking into account human physiology and anatomy as it applies to health and fitness and not just always assume “all these dudes who are jacked told me this is the truth, so they must be right”. I believe that a certain level of bro science actually holds validity in many cases, as when it comes to training and getting results, everyone’s biomechanics are different, and what works for one, may not be optimal for another, so there’s always going to be some trial and error. That being said, there’s always going to be some basic fundamentals that simply apply across the board. The notion that the body can only break down, absorbe, and utilize X amount of protein at “one time” (a very ambiguous term I might add) makes no sense. If that were the case, then frankly, consuming any protein until one could be certain that the pervious protein intake had made its way completely through the small intestine would be a complete waste. This in turn would completely unravel the notion of consuming protein every two and a half hours or so for the purposes of maximizing muscle growth. That’s my rant.

    • Happy to hear it! I completely agree with what you said! Thanks for the comment.

  • Sarthak Sharma

    does BCAA helps to digest whey protein ???

  • Pintmann 777

    Michael,your articles are so good,i always learn something new.
    personally i prefer workout early morning and i have a big breakfast,which includes about 40 g. of protein,but my post workout is mostly like a snack of 10-15 grams of protein,then through the day i eat 3 more times about 20 grams of protein.is it good?

    • Thanks!

      That’s pretty good, yes, but ideally your post-workout meal would contain closer to 30 grams.

      • Pintmann 777

        okay i can change meals and it will be 40 pre,25-30 post,20,20 and before bed i don’t like a lot of protein so 15 from salmon.

  • John

    Hey Mike, I do not eat all day until the evening time when I get home. I weigh 170 lbs, I work out during lunch and have a 150 calorie, 25g protein shake after. When I get home I consume 1850 calories and 175g of protein. Am I not getting all of that protein because I consume so much at once? I know the 30g at once deal is not accurate but is 175g of protein too much at once?

  • Elijah Laughinghaus

    Hi Mike, this isn’t 100% related, but I have a vacation coming up and it
    got me wondering a couple of things. When YOU take a vacation, how do
    you handle it? I’m thinking of three issues specifically:
    1. I don’t
    really know how many calories or the macro content of the food I’m
    eating, since I’m not in control of it like I am at home.
    2. Assuming I won’t have access to a gym, how do I keep in shape?
    3. I normally try and hit 160 grams of protein a day, but if I’m not hitting the weights that week, is this overkill?

    have just kind of fudged it a bit in the past on shorter vacations, but
    I’m looking at taking a really long trip, about two months on the road

    • Great question! I talk about all these points here:


      LMK what you think!

      • Elijah Laughinghaus

        Wow you think of everything, I didn’t even try searching for such a specific article first, sorry about that!

        I found the specific workout routine most useful. The thing is, when I travel, it’s usually in a foreign country with completely unpredictable food options, and often far away from civilization to boot…

        • Haha, I try! No worries. 🙂

          That does make it tough to keep the diet in. You’ll just have to do the best you can. Protein powder will probably be your best friend.

  • Killing it with this article, Mike! Awesome way to dispel broscience!

    • Ps following your advice, I’ve added 20-50 lbs on all my lifts in 6 weeks. Go, newbie gains! You’ve got another convert.

      • Thanks man! Happy to do it. 🙂

        Damn! Great job on the strength gains!

        Keep up the good work and keep me posted!

  • Darwin

    Hey mate, good read would you reckon having a protein shake with breakfast at around 6 in the morning, then workout from 7-8:15 then consume a protein shake like after be good for protein absorption and good for your body cheers 🙂

  • Paul

    Mike – what are you recommendations for…
    1. how much protein to take immediately pre work out?
    2. how much carbs to take immediately pre work out?
    3. how much protein to take immediately post work out?
    4. how much carbs to take immediately post work out?
    cheers, Paul

  • Denzel Ford Monfiero

    So is it okay to eat 80g of protein in one sitting two meals a day? Trying to mix up intermittent fasting for myself because my fat loss stunted for the past few months 🙁

  • T

    So I understand there is not a set number for some of these things but my confusion is, if you’re already overweight but are trying to burn fat and build muscle, will my protein needs still be the same as someone who’s body fat is lower than mine? I’m a 32 y/o female, weigh 255, am 5’8″ and I’m fairly strong despite being overweight. I actually eat fairly clean, healthy and balanced and I supplement with a high quality protein shake(21g/scoop) that has a mix of both casein and whey protein as well as BCAAs mixed in in between( or with meals also if my meal has less than 15 grams of protein in it) as well as having one pre and post-workout. I workout 4-5 days a week, a mix of both HIIT cardio and intense weight lifting and while I can feel my muscle getting harder and more defined underneath my fat, the problem is that it’s been 6 months and my weight and body fat are still almost the exact same numbers they were 6 months ago! What am I doing wrong???

    • Definitely! If your body fat % is over 30%, your protein target it 1g/lb body weight. 1.2g if under 30%. Weight (fat) loss is all about having a negative energy balance. If you’re not losing, then you need to drop cals. Check out this article:


  • Omin

    Hey Mike!
    If I am not getting enough protein from meals. Should I get whey?

  • Parth Mehta

    So basically I’m trying to lose weight, about 20 pounds. I’m 188 right now, mostly fat, and trying to maintain/gain muscle at the same time. I’m Trying to eat more chicken to get more protein and take in fewer calories.

    My question: is it safe for me to take in 50 – 100 grams of protein (from chicken) in one meal?

  • Nick Rothmeier

    Interesting concepts..im currently on a strict diet at the moment. Is there a difference between cooking eggs and eating them raw? I drink about 12 raw eggs a day, but i have been told that i am getting about half the protein vs cooked eggs. I dont understand?

    • Yes. Cooked eggs are more digestible and absorbed vs raw eggs due to the structural changes that occur to the proteins when heated.

  • Bruce Wayne

    But won’t eating all that protein make you constipated.. I mean wasn’t that the reasoning behind only eating say 30 grams of protein every 3 hours. This is the trouble people have with the atkins diets..too much protein in one setting bounds people up…so how do you get around this then? Won’t eating huge quantities of protein at one setting lead to you literally shiteing bricks

    • Haven’t had anyone have that problem with sufficient fiber in their diet even when on 1g or 1.2g protein per lbs body weight.

  • Lorenzo

    Hi Mike, I eat my protein through out the day. At 5 am, whey protein, cottagge cheese, almond milk, almonds, chia seed, cinnamon, strawberries and oatmeal. A Meal at 12 pm , I work out at 6 pm and last meal at 7 pm. Do I really need pre work out protein meal? I usually have some carbs preworkout for fuel. Thanks Mike.

    • If you plan on training fasted, then no. Otherwise, I recommend it.

  • Anish Sahu

    Hi Mike! The article was awesome and answered all my queries! Loved it. Thanks man!

  • Jack

    I see someone be all up in that Neil patel

  • Mark Cook

    Thanks, I often realized my body absorbs protein great, like I eat 60 to 85 grams + upon availability. But carbs & sugar stick fat to me easily, while good fat & protein it seem to build muscle so quick on me to despite the fact of the other end, I don’t understand completely but if you can help me, I know it has something to do with genetics. & Another ? I have is the do with high heat, & low temp processed whey protein is there truth with that?

  • Abhishek Anand

    Loved this article Mike. Great job

  • Joe

    Hi Mike. What are your thoughts on drinking a whey protein shake during a workout as opposed to pre & post?

  • Kelli Maher

    Hi Mike! I found your article very interesting! I recently tried a protein powder that I didn’t realise was very low in protein until I got it home. The product claims that you need 2 scoops to reach the 14g per serving it offers… considering I am looking to gain muscle I found this low and mentioned it to the seller. They told me the body can’t absorb more anyways theory and left me doubtful- leading me to finding your article! I am a female but I feel like more protein than 14g per serving is necessary to gain muscle. Thoughts??? Product was the it works profit- I was interested for all the extra add ins it offers but was let down on the protein amounts and overall cost…

    • Thanks! That’s a rip…especially if you were looking for a protein supplement. You’re better off with something like Whey+ or ON Gold Standard.

      To find out how much protein you need, follow this guideline:

      1.2g/lbs body weight if under 30% BF
      1g/lbs body weight if over 30% BF.

      For maintenance and bulking, it is 1g/lbs body weight.

  • Taj Eldredge

    Hey Mike, where in your articles it explains how much protein/carbs/fats/calories I need a day to gain muscle and lose fat? I am about a 185 pound male.

  • Jerry

    Hey Mike, I really enjoyed reading this article. I’ve recently been getting back in the gym and working out — looking to add some mass. I’m currently around 160lbs, but want to hit 175 as my natural weight. The one issue I have recently run into is that whey is weirdly starting to hurt my stomach (it didn’t used to). I tried searching around for alternative and came across this site: http://olumialife.com/knowledge/can-i-take-something-other-than-whey-protein-after-workouts-683 — do these recommendations seem to be in line with what you would recommend? I’d rather hear your thoughts than some other random website. Thanks in advance.

  • Godsbane777

    Thanks for the article. I have a question I still can’t really answer;

    I work 60 hour weeks as a GST at a local shop and probably burn 4,000 or more calories a day there. I lost 15 pounds my first month and was fairly thin to start with. I normally bulk up easily when I take supplements, but I just can’t build muscle for some reason. I eat around 30 grams of protein a day from my lunch and take around 50 from supplements.. That I’m getting leaner and less muscular has me confused.

    It should be noted I don’t eat many calories, my appetite is limited at best and I’ve always leaned on supplements for nourishment. What should I do to build muscle while working my body so hard for so long every week?

    • Set your macro and calorie targets that are appropriate for your level of activity:


      If you’re bulking, you’ll have to really pack in the calories:


      Rice milk, energy/protein bars, fruit juice, shakes, are pretty convenient ways to pack in your protein and carbs when you can’t fit in whole foods.

      • Godsbane777

        I appreciate the feedback! I didn’t expect anyone to answer. Thank you for your time.

        I recently noticed I was building very lean muscle for the first time. That in between phase from starting to first results had me completely confused. I’ve lost 20 pounds now though and I’m starting to wonder exactly where it’ll stop.

        I’m at 187 pounds and I haven’t weighed this little since I was 19 and boxing. But, I’m starting to like feeling so much lighter on my feet again and I think I’ll get great results when I get the energy to start back lifting too.

  • Druby

    Mike, you use science to explain everything except ur main point.. Was digging the article until you decided to refute science with opinion.

  • Jeffery Dingess

    I have a shake before work, and a shake after workout. Not really able to eat very much during work. Might have a couple of sandwich’s, in an eight hour period. Then dinner when I get home. Kept to my routine only to notice gains everywhere.

  • Jeff Hamilton

    Hey Mike, thanks for the great article! I was getting a little worried because I was eating those larger meals just a few times a day. I have a pretty low metabolism and I don’t get the urge to eat often, but when I do, it tends to be large meals, and I was worried that I was “wasting” large amounts of protein. Do you think that too much protein can slow down fat loss though? I’ve been stuck at my weight for a while now (down 100lbs overall though), and while I’d like to think that I’m just getting ripped with muscle, it seems that my fat loss has really slowed down. Should I be worried about the number on the scale , or really just pay attention to how my body looks and how I feel? FYI, I do a low carb, high protein/fat diet. Thanks man, you rock!

    • You’re welcome! Fat loss will be dependent on your energy balance. Eat more than you exert, and you’ll gain fat. Have you set your calorie targets or seen this yet?


      And for good measure:

      I’d keep track of weight, waist, and BF%.

      • Jeff Hamilton

        More great articles, great reads! Especially that part about the newbie weight training, huge information for me. Just in the last two months I’ve really focused on serious lifting about 6 days a week–and this is pretty much when I stopped losing weight. It’s also pretty hard to “see” results when you have a lot more fat to lose (curse the excess skin). Before I was doing just a lot of active things: basketball, golf, hiking, etc… My diet has stayed the same, but I have been hitting the weights way more. I thought it would just take a few weeks for the muscle gains to equalize with the fat loss and I would continue to lose weight, but I didn’t know that muscle stored so much water! So going forward, I’ll definitely monitor my meals better and pay attention to those measurements you mentioned. Thanks again for the links to the articles, they’ve been a huge help!

  • Jonathan Libante

    Great article. Your opinion on protein blends? How micellar casein magnifies the effect of whey especially post workout? Tnx bro

    • Thanks! I like the idea of a “slow-burning” blend for pre-bed, but for post-workout, I’d just stick with whey.

  • Glenn

    Sure is a lot to learn on this. I’ve been donating plasma for about four months and my protein level just fell below their limit. Have been going early on Tuesday and Thursday mornings but it sounds like I should go a bit later for the powder to be fully absorbed. Also a good workout at the gym on Monday, Wednesday, and Friday afternoons. Not wanting to gain weight or mass. I’m retired and maintaining. So if I drink the powder mix say at 8 am, and again at say 5 PM, I’m thinking the plasma donations should be scheduled ideally at 10:30 AM for maximum absorption. Or am I off base? Thanks for an informative article.

  • Hvd

    its about over all protine for the day same thing for carbs and calories.its about the total of the day.people break things dowm to much.besides the is no real evidence that showes you pee out excess protein..

    just like there is no evidence showing that 100g of protein builds more muscle then 50g of protein.amino acids just need to be present from protein and traning stimulates muscle growth and calories is what grows siize.thats how you build muscle.

    as to the op point its total calories,carbs and protine for the day.

  • Tiffany

    Hello from New Hampshire!

    Bought your book – TLS and currently ending my first week using the 5 Day lifiting (I am also using the Kayla App for my HIIT – not sure if you are familiar with this app and your thoughts on this with using it as my HITT). Anyway, I ran my numbers (128 lbs, 5’4) and it looks like I should be consuming 1444 calories a day to cut – using your 40/40/20 macro I should be consuming approx. 145g of protein, 145 carbs, and 32g fat – let me know if I have this wrong. My question is – how important is it to hit these numbers precisely? During my week, I noticed that I can be anywhere from 30-45 g short in protein and 10-20g over for fat…is this an issue for weight loss and keeping muscles? I am able to stick pretty close to my carbs and total calories (I allow myself to have 100-250 calories of processed food…usually small chocolate piece or a few mike/ikes…ahh I have a sweet tooth!) – thoughts on all this?

    I absolutely love your articles – I am reading through as many as I can and very much appreciate your depth of detail on all articles!

    PS – Using your Stacked App – love it!


    • Hey Tiffany! Glad to hear you picked up a copy of TLS and are on the program! Nice job working out your macros. The numbers look pretty close, assuming your BF% is under 30%. You can double check here:


      That’s awesome you are sticking pretty close to your total calories (+/- 50 is acceptable). Being short 30-45g protein is a bit much, though. Do try to hit it best you can. What helps is making a few meal plans so you take the guesswork away because you planned ahead. Far as weight loss is concerned, as long as you’re in a deficit, you will lose fat.

      Thanks! I’m happy you’re loving the content and that’s great you downloaded Stacked too!

      • Tiffany

        Good Morning!

        Thanks for the response – I have been using an excel sheet (based on one of your articles) to help with my macros. Would 80g of whey protein be too much to have a day? Currently I have around 60g of whey protein and if I increased it slightly more, I’d be close to my number.

        Thank you!!

        • A bit much. I’d rather you get your nutrition from whole food sources.

  • Daniel Cheongryong Rivers

    I don’t understand why you should eat protien before and after weight training if it takes 8 hours to get to your intestines and at least a day or more to process it…please help

    • Hey Daniel, it doesn’t take that long: “According to one review, whey clocks in at 8 to 10 grams absorbed per hour, casein at ~6.1 g/hr, soy at ~3.9 g/hr, and cooked egg at ~2.9 g/hr.”

      • Daniel Cheongryong Rivers

        But I keep reading it takes a day or so to digest food etc

        • Sure, but absorption doesn’t take that long and is happening continuously as food is passing through the small intestine.

  • Vishruth

    Hi Mike,

    I have completed 8 weeks on BLS and Year one challenge. Since, I’m vegetarian, I’m falling short of Protein at 50 gm/day (weekly average). I already consume Whey isolate 50 gms per day. However, on my rest days i dont consume any Whey supplements. I have two questions:

    Q1) Can i consume more than 50 gm of whey supplement per day? If so, then upto how much?
    Q2) Should i consume Whey even on my rest days too or is what I’m doing right – i.e. no whey supplement on rest days.

    My stats: 40 yrs, 5′ 10″, 69.5 (kgs), about 23% body fat, cutting for 1500 cal per day.


    • Hey Vishruth, good job on the program so far.

      1. Yes. 60-70g will be fine, but some people find stomach discomfort past that.
      2. To help you hit your protein target, you can continue to use whey on rest days.

      Keep up the good work!

  • minh

    Hi Mike,
    When fasting, you are burning fat since your body has to burn it to gain energy in order to work (in assumption that you are in a calorie deficit). That is one of the great benefits of IF (correct me if I’m wrong). But during the feast period, you still aim to get the daily amounts of carbs, calories, protein etc. Doesn’t that mean that you gain fat in this period since you eat a lot? Calorie intake is huge and you can’t burn it al, so it will be stored as fat?

    Doesn’t that mean that your efforts of losing fat will be in vain? Or are minimalistic?

    • Minh, as long as you’re in a deficit at the end of the day, you’ll be losing fat.

      • Cory Slyman

        That’s not true. Your body will use lean muscle as fuel of you’re not using it. Muscles are used for work, fat is a store of potential energy. A caloric deficit will cost you muscle first.

        • The thing is though, I really doubt Minh is going to skip his weight lifting.

        • Je Soriara

          Thats not true. Your body will use whatever it has as fuel. 🙂

  • cody lajeunesse

    Very informative read with no pseudoscience. Thanks for this post. It’s refreshing to find an intelligent answer backed with facts to one of my questions.

  • Lethal Hazard

    Hey Mike! I love this article tons bro!

    I had a concern though man about my protein intake.
    Usually the average recommended protein intake is about 0.8 grams per lb of lean body mass!

    When people recommend this amount, is that to cover a full body work out, or will that just cover a split routine?

    What do you recommend is best for proper healing?

  • Jake Boller

    Interesting stuff. I’ve been doing intermittent fasting lately and have wondering about this. I have one very large meal a day and wanted to make sure I could actually absorb all the protein.

  • Alicia Bedford

    Greetings. Im 45, 115 pounds, semi vegetarian, and thankfully take decent care of myself. However, because I am in the gym at least 3 times a week, Im conerned about losing weight since my diet is primarily plant based. as a woman, should I focus on building more muscle or gaining more weight via extra calories?

  • William Dexter

    So for me, a 16 year old 160 pound teen guy athlete, 20-30 grams after I workout (which is 5-6 days a week) would maximize my growth and strength? Some of my coaches want me getting my weight in grams of protein per day, so 160 grams a day? Is this safe for my body? Thanks, great article.

  • Cody Robis

    I am a beginner athelete. I am currently 170 at 6’2″, a 21 year old male. I am going to the gym about a day a week with some daily exercise at home. As I am low-income, my regular diet varies. I am looking for where I need to start off my protein intake to build lean muscle.

  • Icarus 6

    Iam a 15 year old and I wanted to know how do u get abs.Iam currently working out for soccer,track,and cross country but I want to burn fat,gain muscle mass,and not lose muscle.How much protein do u have to eat to get muscle mass and what are some foods that contain protein and not a lot of fat?Plus do u think a Gatorade protein bar which has 220 calories and 5g of protein good?

  • Joe

    Hello Michael.

    Do you have any info on how long amino acids can store in the body before it is turned into energy or fat?

    • Hey Joe, well, it’s hard to say as it really depends on a variety of factors, but I can say this:

      1. Amino acids are never directly turned into fat.

      2. The main storage place for amino acids is muscle tissue, and how long they stick around really depends on your diet and training. Plus, there’s always a certain rate of amino acid loss versus gain throughout the day and over time.

      As long as you’re in a calorie surplus and following a solid training program, you’ll store more amino acids (in your muscles) than you lose over time.

  • MaxBiggaveli

    I’m 24 and recently been doing a lot of research on gains. I’m 6’3 and have always been active and decided to really try to get my weight up in December 2016. I started at 170 pounds (always the skinny/lengthy guy that plays b ball) and ate around 3500 calories a day as best I could eating Breakfast, For lunch Tuna sandwiches/ Pb and js and for dinner chicken breast or and Salmon (brown rice, black beans, avocados, broccoli). I’ve been doing StrongLifts 5×5 and made It to 212 pounds in May.

    There is a huge difference in my body now then ever. My physique has changed completely. My upper body is shaped like a V and my lower half is huge due to squatting and deadlifts. I would like to keep getting bigger but I want to tone up just for the summer. I cut my calorie intake but with a calorie reduction I’ll be losing protein. How can I continue to get bigger without gaining stomach fat? Should I eat my ass off like I’ve been doing gaining all the protein and then burn the excess calories down?
    I’m African American and I want to be as big as let’s say Julio Jones (Football player) but how can I gain all of that mass without getting fat. Goal by next year 220-235 pounds with a six pack lol

    • Great job on the progress so far! Sounds like you’ve made some drastic changes to your physique.

      Some fat gain while in a caloric surplus is inevitable, but you don’t want to go overboard. The trick to gaining muscle with minimal fat is to keep your surplus moderate, and gain weight slowly. Check this out: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/

      Once your body fat percentage gets around 15%-17%, you can go in a calorie deficit to lose fat, but you want to keep your protein intake high and keep lifting to retain your lean mass. Check this out: https://legionathletics.com/how-to-lose-weight-fast/

      I hope this helps!

      • MaxBiggaveli

        Thank you for writing back. The last three months i’ve been to miami and California for vacation. Iv’e been enjoying myself a little too much this summer. I’m still in great shape but haven’t been hitting the weights as hard as I should. From here I’m cutting alcohol out completely and focusing on that protein surplus for sure! I’ll start creatine and continue training. I tried to cut some weight for my vacations. Down to 205 pounds. I’ll try eating 3k-3.2k calories (at least 200g protein) with heavy lifting for 3 months and see how I like it.

      • MaxBiggaveli

        Didn’t realize the thread was 4 years old LOL

  • Jason Jahnke

    Hi, Mike! My name is Jason and I could use your help a little. I started your program over a year ago and have had some excellent results so far. Because of your book I feel much more educated and knowledgeable around the gym. I’m 5’10” 170 lbs at the moment, at my largest I was close to 180 but have been cutting again recently. Personally, I love your program and this approach to fitness, I feel like I am finally on the right track towards my goals!
    The reason I’m commenting is because recently my doctor said that my kidneys were functioning like someone at the age of 60 due to my protein intake. I’m 34 currently. This was a few weeks ago, and as a result I have modified my meal plan at 2100 calories to cut out any protein powder and has no meal consisting of more than 30 grams of protein total. Everything else from my lab results were perfect, but the kidneys were at least a concern to him. How my body looks is important, but my main reason for being healthy is to hopefully live a longer and better quality life. What’s the minimum amount of protein a guy like me can eat and still make progress? My only other supplements are Creatine and fish oil. Up until this point, I have lived by the idea that as long as I reach my macros #’s, the amount of meals or timing in between is irrelevant mostly. Maybe you can help me understand things better, because I believe I should be able to make much more progress, eat plenty of protein, and still stay extremely healthy in the process, for many, many years to come. Thanks, Mike.

    • Hey Jason, I’m glad you’ve had great results so far! For healthy individuals, I don’t recommend going below 0.8g/lb when bulking, and I suggest higher while cutting. However, since it sounds like maybe you have kidney issues, I would check with your doctor about what amount would be alright for you. Check this out: https://www.muscleforlife.com/high-protein-diet/

  • Allen

    It does make it easier to know that 2 large meals a day with about 50 grams protein each will effect your body and muscles the same way as 5 smaller meals with 20 grams protein each. Either way it makes 100 grams of protein a day. That certainly makes it easier to know we can be flexible.

  • Mikel

    Hi mike/stuff.
    Did myfitnesspal app food profile
    Is reliable? Cause i saw in their database that a one large egg contains about 6g of protein
    So i took a large egg weighted 70g
    And compared it to google that stated 13g of protein per 100g i did the math and came up with about 9g of protein.. so what you suggest should i go with MFP profile or should i weigh my food and compare it to google results?

    Many thanks!

    • Hey Mikel, the MyFitnessPal database has both accurate and inaccurate entries. The usual 6g of protein per large egg is usually based on an egg weighing around 50 grams. So, 9g of protein for that particular 70g egg is a reasonable estimate.

      I weigh my food, and if I feel like an entry might be off, I compare multiple sources to check if the MyFitnessPal entry I’m using is accurate. I hope this helps!

  • Carnell Johnson

    Hey mr mike. I play football when I was in college we had about 8 scoops a day combined with meals and snacks. 2 in the a.m 2 after workout 2 evening 2 before bed the first 3 sets of 2 where whey and the two scoops before bed where casein. I was jacked. My questions is now im out of college trying to go pro. I train in the morning for about two hours. 1 hr weight room 1 hr football field. Should i still follow this formula? Or is something different needed. P.s will all scoops of protein i take 1 tablespoon of creatine. Besdies the last two

  • Barbara Patzer

    Hi Mike!
    About three years ago you helped me with a protein question. I’m a vegetarian and I am getting most of my protein from whey isolate protein powder now. You helped me figure out my protein/carb/fat ratio to help me gain muscle. Well, I’m here to tell you it worked! We now have a home gym and work out every day and my husband and I are in the best shape of our lives! I’m 60 and he’s 74!
    My same question is: what was that protein in gms per body pound ratio? My husband would like to supplement some protein to build more muscle.
    Thanks for your help!

    • Hey Barbara, that’s amazing! I’m so glad to hear about you and your husband’s progress 🙂

      I recommend around 1g of protein per lb of body weight. You can read all about it here: https://legionathletics.com/how-much-protein-do-i-need/

      • Barbara Patzer

        Thanks Mike!

        • YW!

          • Barbara Patzer

            Hey Mike,
            It’s me again.
            My husband, Jim, added 60g of protein (powder) in milk, to up his protein intake, but just like I warned him, reaped the side effects of a surplus of 360 calories: 3 unwanted pounds.. right on top of his belly!
            What kind of exercise can you suggest for a 74 yr old man with lower back problems, for excess belly fat. He has muscle under it. He does 110 sit-ups on an incline sit-up bench per day. He also has “love handles” or flank fat. Do you have an excercise for that? I use the lower handles of the Bowflex, one at a time, with 40 lbs, and pull across my body. It works for me, do you think it would work for him?
            Any advise from you would be helpful!

          • geo prism

            Recognizing I’m not the moderator and the one that you’re replying to, nor a fitness expert, I’ve always heard that you can’t target the area where you burn fat and that any exercise that burns calories well, will also help to lose unwanted fat, so long as you do not increase your calorie intake enough to offset the calories burned by your exercise. If you eat more calories, you need to exercise more. One pound is about 3,500 calories, so three pounds would be a month of extra 360 calories a day. Maybe it was just the time of day that you did the measurement. Also, protein helps to satiate one’s hunger, so I don’t think 360 calories more of protein would necessarily mean 360 more calories eaten in a day. If the protein/carb/fat ratios were kept the same, it could mean more than 360 calories a day, and that would require extra exercise, but I doubt that he could have gained 3 pounds in 12 days due to protein even in the case of maintaining the same ratios and increasing protein consumption. Maybe he was just more hydrated during the second weigh in. Once again, I’m not mike, but I think what I said was correct.

          • Hey Barbara, unfortunately, we can’t target specific areas of our body for fat loss. Your husband will just have to eat less and/or move more to lose fat in general. It’s great he’s increased protein, but if he’s gained fat, he’ll need to reduce his total calories, which he can do from fat or carbs, depending on his current intake. Of course, regarding weight on the scale, make sure to take a weekly average to assess what’s truly happening. Things like muscle gain, water retention, etc., can affect the scale, not just fat loss/gain. It would be a good idea to take waist measurements and progress pictures in conjunction with the scale to assess body composition changes. Check this out: https://www.muscleforlife.com/targeted-fat-loss/

          • Barbara Patzer

            Thanks Mike!
            He watches his carbs because of pre diabetes, and eats little fats. (He does have a sweet tooth and of course that means cheating on his carbs. ) He sees now it’s a matter of his weight. Thanks for the link!

          • YW! Let me know how it goes 🙂

  • The protein in hemp isn’t absorbed as well as rice or pea protein. Hemp does have a great micronutrient profile, though. It’s only about 30-50% protein by weight, so I think of it more as a whole food than a great protein supplement. I hope this helps!

  • Martin

    Great article Mike, extremely helpful. I am probably still going to consume 30 – 40 grams of protein every 2-3 hours as I am 5’9 92kg and it works for me, but it’s good to know that I don’t have to beat myself up anymore and shout at my mrs if I am late for a meal!! Thanks pal.

    • Haha, no problem, Martin. I’m glad you found it useful 🙂

  • Adam Kaan

    What about consuming protein frequently to maintain a positive nitrogen balance any truth in that?

  • Bdhd

    Wow, this is incredibly misleading. A lot of information is left out and you provide no citing. You don’t have a degree in biochemistry & yet you say the actual scientists are wrong. You cherry picked the information that best suits your own opinion..

    • What exactly did you feel was inaccurate or misleading? I actually cited a bunch of studies in the article.

      • Juniors234

        Agreed and you also did not say your results were conclusive or that scientists were completely wrong. You were just providing food for thought. Smh. Reading and comprehension is more difficult than many realize. Keep up the good work Mike! I myself do about 40g of protein per meal(i am very lean, trying to build more muscle).

  • Lincy Nair

    It’s one of the best article I have read so far. Excellent explanation with examples.

    Thank you.

  • Ann Alemi

    hi there – i’m a former raw vegan and now vegan. i started weight training 2 months ago 4x a week with a trainer. i’m 5″3 and 116 lbs and i think around 20% BF. in pants i look fine but in shorts you can tell everything jiggles. this isn’t to be humorous but to explain why i decided to start weight training. as a vegan my protein was MAYBE 40 grams a day – ON GOOD DAYS! now i’m at 120-145 a day but 100 of that comes from protein powder (either vegan, or whey as i’ve made this the exception for animal products in my diet). is that too much? i would have to eat way too many lentils and beans and nuts to meet my protein minimums otherwise. i was 105 pounds as a raw vegan and ate mostly fruits and nuts so i never paid attention to macros and pretty sure my carb and fat macros were through the roof. now i’m told by my trainers that if i want to gain muscle that wont work and i’ll need to adjust my protein intake. as a vegan, i feel like i can only do that with powders or else i’ll go over my other macros. i’m fine with powders but do i need to pair them with a carb or anything else to make it work best? thanks so much!

    • Hey Ann! I think this article might help you out:


      A protein powder is definitely helpful, especially as a vegan. I’d recommend trying to get most of your protein from nutritious, whole foods, but a powder (whey, pea protein, etc.) is very useful. You don’t have to pair protein powder with other food.

      I hope this helps!

  • Dale

    Protein recommendations seem insane to me because just one steak has like 68 grams of protein. If you eat traditional foods that our ancestors used to eat before the significant increases in chronic illness and disease i think you would be at at least 150 grams of protein per day if not more.

    • Maybe some, but there’s evidence that plenty of our ancestors didn’t eat all that much meat. The reality is we don’t really know exactly what our ancestors ate, and it would depend on many factors like which ancestors exactly, what time period, their particular region, available resources, seasons, etc.

      But, you’re right that if you did eat a diet high in game, as you’re suggesting (and to be fair, is likely in many areas), then yes protein intake would be pretty high.

      And for the record, I do recommend you follow a high-protein diet.

  • Lucas

    Thanks for writing this. It reassures me that what I’m doing works just fine. I can be very lazy so I skip breakfast and lunch (no snacks, nothing) on weekdays when I’m at work. I eat my first meal of the day when I get home from work at around 4-5 pm. This means I’ve been “fasting” for 16-17 hours (assuming I ate my last meal at midnight). I work out regularly and have a muscular physique just like any gym rat.

    • Hey Lucas, it’s great that’s working for you 🙂

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