You’ve probably heard weight room regulars debate about how much protein can be absorbed at one time. The general consensus is that muscle protein synthesis in young adults is maximized with 20 to 25 grams of protein. This finding is based on fast-digesting protein shakes and doesn’t take into consideration carbohydrates, fats or slower digesting protein sources. A study published in the Journal of the International Society of Sports Nutrition looks at protein consumption per meal.

After examining a wide range of studies, researchers suggest a per meal protein target of 0.4 grams per kilogram of body weight. You would need 4 of these meals to reach 1.6 grams of protein per kilogram of body weight per day. To put this into perspective, the protein per meal target for a 160 pound person would be 29 grams, or about what you’d get from a 4.5 ounce chicken breast.