I’ve seen reputable sources both confirming and rejecting the theory that more than 30g of protein per meal is a waste, as that is the limit that the body can absorb.
Any truth to this?
Kinda technically correct that you only absorb 30ish grams at a time
Completely false that it goes to waste. Protein breaks down into amino acids that replenish your amino acid pool. If you eat more than 30 grams, there’s more amino acid turnover and other good benefits
No comment on whether it is synthesized into muscle. Regardless of that fact, extra protein isn’t a waste.
In terms of body composition, it’s usable calories that aren’t carbs.
In terms of satiation, you may or may not find it helpful.
I find it much easier to maintain a healthy weight when I’m eating ~80-120g of protein a day. I bet that I’m eating more than is useful in terms of speeding up muscle growth, but it’s certainly helpful to my overall composition and subjective feelings of wellness.
This comes up like every week, if not every single day on this sub. The truth is that it will depend on your body. Example: imagine Dwayne Johnson eating the same meal that contains 100g of protein after a 90 minute lifting session versus Shakira doing the same 90 minute workout and imbibing the same meal.