Ok, so everyone that knows anything about fitness and nutrition knows you need to consume protein in order for muscles to rebuild. The more you tear down, the more protein your body needs. We often satisfy our body’s need for protein with protein shakes, whey powder, etc. Some of these protein shakes & powder pack quite the protein punch with 40 (or more) grams of protein in one serving.

If you’ve been in the fitness world a bit longer, you’ll have heard that there’s a max to how much protein your body can turn into muscle. Until now, that exact number, however, has been a bit elusive. Recently, a study published in Journal of the American Dietetic Association has determined the magic number to be 30 grams. The study showed When consuming more than 30 grams of protein in one sitting, the body does not promote additional muscle growth.

What does this mean for you? Don’t drop the power protein shake as a post-workout recovery, just keep it to around 30 grams of protein… And have another in a different part of the day. This way your body can actually use all the protein instead of it being wasted.