The Myth of the Protein "Limit"

The idea that our body only absorbs 30 grams of protein at a time arose from muscle studies that observed that approximately 20–30 grams of protein stimulates muscle protein synthesis in the average adult. However, this doesn't mean that the remaining protein is wasted or harmful.

How Protein Is Digested

Protein is digested gradually: enzymes break it down into amino acids, which enter the bloodstream and are used to build muscles, hormones, enzymes, and other tissues. Even if you eat more than 30 grams, the body will use them for various functions, not just muscle growth.

Protein and Kidney Stress

Healthy kidneys handle protein without problems. Scientific studies show that moderate or even high protein intake does not cause kidney damage in people with normal kidney function. Problems may only arise in people with pre-existing kidney disease or with extremely high protein intake on a regular basis.

How to Consume Protein Safely

Divide protein evenly between meals to support muscle protein synthesis.

Include a variety of protein sources: meat, fish, eggs, dairy, legumes, and nuts.

Monitor your overall water intake to support kidney function, especially on a high-protein diet.

Conclusion

There is no strict "limit" of 30 grams of protein per meal. Rather, it is a recommendation for optimal muscle synthesis. For kidney health, it is only important that they are healthy and that the overall protein intake is within reasonable limits.