The body can absorb well over 20-30g of protein per meal, as there is no strict absorption limit, although the ability to use that protein for muscle synthesis is limited.

noli's read

The claim regarding absorption is supported by research: the digestive system is extremely efficient and can process protein amounts far exceeding conventional recommendations, as demonstrated by a study published in the 'Journal of the International Society of Sports Nutrition' (RCT). It is true that the 20-30g window primarily concerns the maximal post-prandial muscle protein synthesis (MPS) response, rather than total intestinal absorption capacity. The statement that muscle is not the sole destination for protein is biologically accurate: protein is used for tissue renewal (skin, organs, enzymes), which is confirmed by metabolic studies on protein turnover (meta-analysis). There is no exaggeration here; Stuart Phillips reframes a persistent popular belief by distinguishing between 'absorption' (digestive process) and 'optimal muscle utilization' (metabolic process). These points are generally consistent with the current scientific consensus in exercise physiology.

the sources

No named source held this one up — that absence is part of the verdict.