How much protein you should eat per day to build muscle at the optimum rate? This question has been debated for years. It still is to this day, though good science points to 1.6 to 2.2 grams per kilogram of bodyweight per day as a pretty good guideline. But one question that probably causes even more controversy and confusion is this one: “How much protein you should eat at each meal?” Differently stated, “How much protein can your body absorb or digest in one sitting?”

Almost everyone still believes in at least a few protein myths. I admit, I believed some of these myths myself years ago. But the science of optimal protein intake has advanced a lot since then. Also, protein prescription can be very nuanced. "How much protein" can vary based on your goal, current body fat level, training status, age, whether you're in a deficit or surplus, and many other factors. Click to learn more