Macro partitioning
Slower-digesting protein sources (e.g., casein, whole foods) allow for greater utilization of higher per-meal protein doses (>20g) compared to fast-digesting sources (e.g., whey).
If you are eating a large meal with protein (e.g., 40g+), choose slower-digesting sources like whole foods (eggs, meat) or casein. This slows absorption, reduces oxidation, and may lead to better muscle building than consuming the same amount of fast-digesting whey.
Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids.
Why this rating
Based on acute studies and theoretical mechanisms; the authors note that practical implications remain speculative.
Source
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2018
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →