Protein Limits: Myth or Fact?

In the previous post, I mentioned that I would be sharing practical nutrition tips to help you make lasting changes and feel your best. So, let’s start with one of the most talked-about macronutrients: protein (Cue the dramatic deep-voice "PROTEIN!" in your head).

Someone in my CrossFit class asked me a question the other day:

“Is there such a thing as too much protein in one meal? Like, is there a limit?” - Curious Feller

Honestly, it’s a great question, and one worth digging into.

Here’s the short answer, based on what I’ve found: yes… and no.

Research shows that muscle protein synthesis seems to max out at around 20–40 grams of protein per meal, depending on the person. Eating more than that at once doesn’t necessarily build more muscle beyond that point, though your body can still use the extra protein for things like energy, hormones, and repair in other tissues (Schoenfeld & Aragon, 2018).

Interestingly, digesting protein actually burns more calories than carbs or fat, so about 20–30% of protein calories versus 5–10% for carbs and 0–3% for fat (Westerterp, 2004). That extra burn helps curb hunger and keeps you full until your next snack, something nutrition nerds call the thermic effect of food.

What Happens to Extra Protein?

If you eat more protein than your muscles can immediately use, here’s what happens:

1. Amino acids are broken down – Your body removes the nitrogen from the protein.

2. Nitrogen is excreted – Mostly through urine. Healthy kidneys handle this efficiently.

3. The rest can be used for energy, but if you’re eating more calories than your body needs, the excess protein (just like carbs or fat) can end up being stored as body fat — because, sadly, your body doesn’t have a secret protein stash for hoarders.

For a more detailed explanation, you can refer to the study here: https://pmc.ncbi.nlm.nih.gov/articles/PMC6087750/?

Daily Totals Matter More Than Single Meals

The main takeaway? Spread protein throughout the day to give your muscles a steady supply of building blocks. But don’t stress if one meal is bigger because your body can handle it.

For most active adults, hitting 1.6–2.2 grams of protein per kilogram of body weight per day (around 0.7–1.0 g per pound) is what really matters for muscle growth and recovery (Schoenfeld, 2013; Phillips et al., 2016).

Another way to look at it, especially if you know your body fat percentage, is aiming for about 0.8–1.2 grams of protein per pound of lean body mass. This can be more precise for those carrying extra body fat, since it bases protein needs on muscle tissue rather than total weight.

What’s the Minimum Protein Your Body Needs?

Since we’re talking about limits, it only makes sense to cover the other end too.

The Estimated Average Requirement (EAR) for protein is about 0.66 grams per kilogram of body weight per day. That’s basically the minimum most people need to keep their body functioning and avoid deficiency, but it’s far below what most active adults need to support muscles, recovery, and energy.

This is especially important for older adults. As we age, our bodies naturally lose muscle, which is a process called sarcopenia, and eating enough protein can help slow that down. Experts generally recommend around 1.0–1.2 grams per kilogram of body weight per day for healthy older adults, and more if someone is already losing muscle or is very active.

So even if you’re not trying to build big muscles, hitting your protein needs matters for strength, mobility, and staying active as you get older.

How I Use This in Everyday Life

As an athlete, I personally aim for 30–40 grams of protein per meal, but the right amount looks different for each person depending on activity level, goals, and lifestyle. Notice I said "aim", some days I fall short. I’m a mom and a human, just like you, so give yourself some grace on the days that feel harder than usual.

So how do you actually put this into practice? Here are a few tips that make hitting your protein goals much easier:

• Start your day with protein. A protein-rich breakfast (like eggs, Greek yogurt, or a smoothie) helps keep you full longer and steadies your energy.

• Think beyond meat. Beans, lentils, quinoa and even some veggies can all contribute to your daily intake.

• Use snacks to fill the gaps. Clean protein bars, beef liver, chia pudding, or almonds are quick ways to boost your intake.

• Pair protein with every meal. A simple mindset shift is to ask yourself, “Where’s my protein?” whenever you build your plate and start by eating the protein first so you're less likely to fill up on carbs.

• Prep for success. Cook extra chicken, hard-boil eggs, or keep single-serve Greek yogurts on hand so protein is always convenient.

• Spread it out. Instead of loading up at dinner, aim to distribute protein evenly through the day to maximize muscle recovery and energy.

Protein might sound like one of the simpler nutrients, but once you see how many little tweaks you can make, it can have a big impact on how you feel and perform.

Plant-Based Protein Bars

👉 Want to see how you’re doing with protein?

Try tracking just one day of meals and snacks and see if you’re hitting that 20–40 grams per meal mark. You just might be surprised at where you’re already doing well, and where there’s room to grow.

What’s your go-to protein snack? Drop it in the comments so we can all get some new ideas!