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.

I have been told that it also depends on your protein source. All natural protein - eggs,meat... Your body will absorb everything. If you sit and eat a 40g piece of red meat then your body will absorb everything. However if you take that same amount in a protein powder you will only be getting about half that.

Depends on the protein source of your protein powder and how it is processed (high heat will denature, thus reducing the effectiveness of the protein...of course cooking your meat and eggs will do the same thing). A study published in the Journal of Sports Science and Medicine stated that "whey protein isolates are the purest protein source available". The Protein Digestibility Corrected Amino Acid Score was highest for whey protein, casein, eggs, soy protein and milk. Beef, black beans, and peanuts scored lower. wheat gluten scored lowest.

Thanks PDXMan for the added info. That was one of the articles I read. Like I said, I am NO expert on this since I only just learned about the digestion rate issue 2 days ago. I'm also a total non tracker when it comes to protein, calories, carbs, etc. too much like being on a "diet" for me. I sometimes drink that 40g shake in an hour, So I decided to break it up into 2 20g shakes just for peace of mind.

Beach Lover, thanks for the great idea of mixing the shake in your coffee! I hadn't thought of that one!

Pdxman's information aligns closest to what I have been told, have read about and share with others.

More concretely, for active people,

Men: 25-30 g for most meals. 40 g is optimal following a hard workout.

Women: 15-20g for most meals. 30 g is optimal following a hard workout.

High quality casein Protein (slow burning) at night before bed provides aminos in the blood stream all night long. This really helps with fat burning and protein synthesis.

High quality whey (fast burning) is best when waking and after a workout. A matrix protein works best for other meals.

My nut and surgeon both gave me the same information as you provided. They don't want us supplementing with shakes at all either. They want all my protein coming from whole foods and eating 6-7 times a day which obviously varies from most other plans I have seen here. But it's working for me.

Pdxman's information aligns closest to what I have been told, have read about and share with others.

More concretely, for active people,

Men: 25-30 g for most meals. 40 g is optimal following a hard workout.

Women: 15-20g for most meals. 30 g is optimal following a hard workout.

High quality casein Protein (slow burning) at night before bed provides aminos in the blood stream all night long. This really helps with fat burning and protein synthesis.

High quality whey (fast burning) is best when waking and after a workout. A matrix protein works best for other meals.

Could you give examples of high quality casein protein, high quality whey protein and matrix protein?

Could you give examples of high quality casein Protein, high quality whey protein and matrix protein?

sure

Whey - ON gold standard whey

Casein - ON gold standard casein

Matrix - ON Hydrobuilder

I like chocolate in all my protein powders and have gravitated towards using ON (optimal nutrition) because taste is good and results are above average. I have tried a lot of different powders. Everyone has their own favorite powders. This is not to said I am only about powder as I like chicken multiple times a day, but powder makes it easier to hit the daily numbers.

This article appeared in my inbox this morning... echos the advice to space protein out throughout the day and not overdoing it at one meal:

https://www.webmdhealth.com/nl/nlv.aspx?id=81B7F9E0E5249740&s=51482

One other rule to remember is animal protein breaks down in your body much easier than vegetable protein. If yu need some extra protein tuna will get you there quick

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

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

Look around - I like the Kroger brand of Greek Lite yogurt. It has 16g of protein and 8g of carbs.

^{I WAS NEVER A YOGURT FAN BUT Ii CAN DO CHOBANI SO I FIGURE THAT IS A GOOD THING TO GET ME INTO YOGURT.}

I used to like Chobani, but now there's something weird tasting about it. I'm going to try some other greek yogurt since that's always a good source of protein.

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

My NUT doesn't want me eating Chobani or Oikos...the sugar is too high in both of them. She suggested Yoplait 100, Dannon Fit and Light (I think that's the name). I love chobani

I love chobani but since surgery I cannot have any yogurt. Not even the light and fit stuff.. It makes me dump.