Protein Pacing vs Too Much Protein

As a 65 yr old male it is recommended that I consume more protein (50% more) than a younger male. I am told that you should not consume more than 25g (36g if you are a large male) at one time. I am also limiting my intake to 6 hrs per day, 14:00 - 20:00. So my question is: how do I spread out my protein intake so that I satisfy my protein budget of 100g per day, without exceeding 25g at any one time, and fit it in a six hour window? I know simple math would say every 90 minutes consume 25g of protein, but is that enough time for the body to digest 25g of protein before the next load?


  • @BillO

    I don't think there is a right answer to this question. :)

    You're correct in stating that we can only absorb around 25-30 g of protein consumed at one time, which is why I'm a fan of more lenient IF protocols. Essentially, you need to wait for the food that is in your stomach to leave before you add additional food. Depending on meal composition and size, this can typically take anywhere from 1-4 hours. My recommendation would be to include at least 30 g of protein every 2 hours.

    (As an aside, while older adults may have higher protein needs, we don't know exactly how much. However, most non-athletic men would be fine consuming around 90 g per day of protein.)

    Kind regards,

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
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