Can Your Body Absorb All That Protein? Here’s What Science Says

Lifestyle News: Protein is one of the most important nutrients for the body. According to Dr. Shuchin Bajaj, founder and director of Ujala Cygnus Group of Hospitals, said that protein helps in building, repairing, and maintaining muscles. It also supports weight control by keeping you full for longer and helps in making enzymes and hormones. To get a good mix of proteins, one should eat from different sources. “Animal foods like chicken, fish, and lean meats are great, but plant sources such as beans, lentils, tofu, and quinoa work just as well,” he said. Eating a variety of protein-rich foods gives your body all the essential amino acids it needs.

How much protein can body take at one time?

Dr. Dipak Bhangale, Consultant in Gastroenterology and Liver Transplantation at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told in a media interview that our body can absorb protein easily. The main point, however, is not about digestion but how much of it helps in muscle growth. “Studies show that about 0.3–0.4 grams per kilogram of body weight in one meal (around 20–40 grams for most adults) is ideal for building muscles. It should be spread across 3–4 meals daily to reach about 1.6 grams per kilogram each day,” he explained. Larger amounts are not wasted  they are used for repair or energy.

Tips to improve protein use in body

To get the most benefit, Dr. Bhangale advised spreading protein intake throughout the day and choosing high-quality sources like milk, eggs, fish, and lean meat. Those who prefer plant foods can combine different sources to get all amino acids. Each meal should have around 2.5–3 grams of leucine, an amino acid that supports muscle growth. He also suggested pairing protein intake with resistance exercises, proper rest, and avoiding constant snacking. This helps the body respond better to protein.

Mistakes that reduce protein absorption

Dr. Bhangale said many people eat most of their protein at dinner or depend only on low-quality plant sources without mixing them. Older adults often eat too little protein, and some skip strength training, which limits results. People with digestive issues or long fasting periods may need special plans. “Extra protein isn’t unabsorbed — it’s just used differently. What matters is balanced intake and training, not very large doses,” he added. Strategic meal planning helps spread protein evenly throughout the day. Instead of eating most protein in one meal, try adding some to every meal and snack. This helps your body digest and use it better. Dr. Bajaj also warned that eating too much protein can stress the kidneys and cause imbalances. “The key is moderation. Avoid too many supplements and keep your total intake below 2.2 grams per kilogram of body weight,” he said.