So I've noticed there's been a few comments about how we can only absorb 20 grams of Protein at a time and the rest is just wasted. I never really looked into that until now. A quick google search revealed we actually absorb even less than that....

"Protein Absorption Rate in Humans

July 6, 2007

According to this study, A Review of Issues of Dietary Protein Intake in Humans,written by Shane Bilsborough and Neil Mann, it states…

Absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg white to 8 to 10 g/h for whey protein isolate. Slowly absorbed amino acids suchas casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min, totaling ~ 7 g/h) promote leucine balance, a marker of protein balance, superior tothat of a single dose of 30 g of whey protein or free amino acids which are both rapidly absorbed (8 to 10 g/h), and enhance amino acid oxidation.

Quite interesting. It drives home the point that eating smaller portioned meals of less than 15-10 grams of protein is optimal. It also tells us that ingesting 40 grams of protein whey for post-workout drink is not only a waste of money as it gets excreted or is converted into carbs and then stored as body fat, among other things."

...there's a bunch more papers and articles that pretty much repeat these same stats.

So up until now I thought I was doing pretty good on my protein goals because I always have 1 mega Protein shake (40g protein 24-32oz fluid) every morning, usually taking 1-2 hours to drink it. According to the articles, I MIGHT be utilizing 1/2 or less of that protein. So I am going to split my shake in two and drink half in the morning and the other 1/2 later in the afternoon. Guess I'll just alternate taking drinks of Water to make the shake last at least an hour and a half. I'm not too worried about my food protein intake since my meals/snacks are so small anyways and are probably under the 10g mark.

Anyways, I thought this was a very valuable tidbit and wanted to share.

My instructions for surgery post op diet from my surgeon says...Most protein powder drinks or ready to drink (RTD) proteins in a can should be consumed within 20 - 30 minutes to obtain the best protein value. Be sure that the protein you choose does not contain any more than 200 calories, has at least 20-30 G protein and no more than 5 grams of sugar. Also be sure that it has a full-chain of essential amino acids.... So not sure how this works with the other facts noted in this thread. So confusing.

Here's another great article another member posted.....

http://www.muscleforlife.com/the-truth-about-protein-absorption-how-often-you-should-eat-protein-to-build-muscle/

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Edited June 7, 201412 yr by Fiddleman

nice read. I'll keep all of this in mind.

The chobani was making me nauseated. Then I found the yoplait 100 calorie ones. More protein and way less sugar. I eat one for breakfast and havent had any issues.

Bump

Thank you so much @@Kindle THIS is the exact thread I was looking for.

Has anyone tried Chobani Greek Yogurt. It comes in a 5.3 OZ size. 13 grams of protein also 13 grams of sugar:( but I find it avery satisfying breakfast. Add a little fruit and some granola it my current fav. 120 cals per serving

I don't like chobani. They us milk from cows fed with grains grown with GMO's. I buy FAGE 0% greek plain yogurt and add my own mix ins or use it as a base for a protein shake.