Avi Roy

Avi Roy

@agingroy·Jul 30, 2026

You've probably been told that your body can only use 30 grams of protein per meal. That rule is wrong, and it's hurting the people who need muscle the most. In the 2023 study everyone cites, researchers gave men 25 or 100 grams of protein after a workout and tracked them for 12 hours instead of the usual 4. Muscle building kept rising past 25 grams with no ceiling, and the 100-gram meal kept the whole body in positive protein balance for the full 12 hours. Very little was wasted. Now think about who gets told to cap protein. Tens of millions on Ozempic and Mounjaro can barely eat, and roughly 30% of the weight they lose is lean mass, not fat. Older adults skip protein to protect their kidneys. If you can only manage one or two meals, loading them works. The cap was an artifact of measuring for too few hours.