For more than a decade, the fitness industry has adhered to a seemingly ironclad rule: the human body can only utilise 25–30 grams of protein per meal. However, emerging evidence challenges this widely accepted dogma, revealing a far more nuanced relationship between protein intake and muscle protein synthesis.
The original claim stemmed from dose-response studies conducted in 2009 and 2014, which relied on small sample sizes and measured outcomes over limited timeframes. Recent research demonstrates that 40 grams of protein can produce significantly greater muscle protein synthesis than 20 grams, particularly following whole-body resistance exercise.
Experts now emphasise that individual factors—including lean body mass, exercise type, and training status—play far more decisive roles than any fixed gram threshold. This paradigm shift underscores the importance of personalised nutrition guidance over one-size-fits-all recommendations.
Read the full article on GMJ Newsroom.
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