How Much Protein Can Your Muscles Absorb In One Sitting?

It would seem logical that the more protein you pack away during a meal, the bigger your muscles would grow.

But your body doesn’t work that way. There’s a certain amount of protein your muscles can absorb in one sitting.

“Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal,” says Doug Paddon-Jones, Ph.D., a professor of nutrition and metabolism at the University of Texas Medical Branch.

“Protein synthesis” is basically a fancy way of saying “building and repairing muscle.” Exercise creates microtears in your muscles. The harder you work, the more tears. Protein helps repair these tears, causing your muscles to grow bigger and stronger.

How Much Sunscreen Do You Really Need?

Your sunscreen might have a dark secret: Unless you’re slathering liberal amounts of the lotion on your face, arms, and neck this summer, you could be leaving your skin more exposed than you think.

Both the Centers for Disease Control and Britain’s National Institute for Health and Clinical Excellence recommend using a sunscreen with an SPF of at least 15.

But unless you’re spreading 2 milligrams of lotion onto every square centimeter of exposed skin, you’re likely getting just a fraction of the sun protection listed on the label, according to a report from the Drug and Therapeutics Bulletin, a company that conducts independent evaluations of medical treatments.