How much protein you can absorb at once

'You can only absorb 30 g of protein at once' is a myth — the gut absorbs all of it, just more slowly.

• For muscle, 20–40 g per meal (or 0.3–0.4 g/kg) works best; bigger people and those over 40 sit at the top of that range.
• 50–60 g at once isn't wasted — the effect just lasts longer; spreading it through the day is more practical.
• Two scoops at once is fine — the daily total is what counts.