Latest research says excess protein may be wasted.

This guy eats more than 20 grams protein per meal

Recent studies indicate that 20 grams of protein at a time is all you need for optimal muscle synthesis.

But…this doesn’t tell the whole story.

Why More than 30 Grams Protein at a time is a Good Thing:

1. Protein requires more energy for the body to digest — therefore protein is more Fat-Burning!
2. If you don’t get those extra calories from protein, then you have to make up for it in carbs or fats. Either way, high protein diets build leaner bodies.
3. More benefits including metabolism, growth hormone, cardiovascular health, increased performance, and lean body composition.

For more, check out John Berardi’s excellent protein article at Precision Nutrition.