How Much Protein?

We all know you need to eat plenty of protein if you want to build and maintain muscle.  But how much is enough?  (And how much is too much?)

A 2009 study published in the Journal of the American Dietetic Association suggests the body is only capable of utilizing the first 30 grams of protein consumed in a given meal to build muscle.  To put this in regular food terms, 30 grams is roughly the amount you would find in 4 ounces of meat.

Fair enough, but what happens when you eat more than 4 ounces?  Well, as it turns out any excess protein gets broken down and either burned for energy or converted to glucose or fat.  So just keep that in mind the next time you sit down to a monster steak or any other protein tasties weighing in over 4 ounces.  Unless you plan on burning that extra protein now, it will just get converted into a future energy store.  Your best bet is to simply eat 4 ounces at every meal (and maybe a little less at each snack) but don’t overdo it.


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