Protein absorption is a controversial topic and difficult to provide generalised guidelines on because so many factors alter absorption. For example, more fat in the meal increases time spent in digestion and therefore a greater total absorption from that shake. Different types of protein absorb at different rates. Casein absorbs slower than whey, for example. Also different bodies have different absorption rates.
That said, protein absorption probably does have an upper limit but there’s relatively low risk in overdose, so people who are calculating extreme protein splits in their diet are using the shake as an opportunity to pack in extremely high doses. They likely aren’t absorbing all of it, but it’s also very difficult to say how much IS being absorbed without measuring bodily waste in a lab setting.
You absorb that much soon after eating, but the upper limit is poorly known and varies quite a bit beyond that (absorbed in your small intestine hours after eating). The ol’ “20-25 gms/meal” is outdated by newer research at this point. But for most folks who aren’t huge powerlifters, probably much over 50-70+ gms per meal may not be absorbed (but there’s no agreed upon upper limit, only guidelines). This absorption also varies depending on if you’ve pushed your body or not. There’s so many factors, but 20-30 gms is the minimum that can be quickly absorbed after eating (30-90+ mins after), if your body needs the protein, or otherwise will just burn excess for energy (liver breaks it down).
So if you are doing an aggressive weightlifting program, go wild, or at least consider easily absorbing double that amount if not quite a bit more. Powerlifters will eat 4-6 “meals”/day from what I hear (meals can include a huge protein shake), but they also will consume easily 300+ gms of protein a day.
Also depends on how you’re consuming I.e. a steak with 50g of protein eaten with veggies and potatoes wouldn’t all get digested fast enough to use the 50g of protein at once where a 50g whey shake would. Overall total daily protein intake is a much bigger factor than how many meals it takes to get there or the timing of those meals.
I’d also like to mention aside from how much you CAN absorb, protein in general is satiating and more protein in a meal provides a feeling of fullness. So excess protein can help curb hunger / help you feel full longer.
u can go over but it wont be as effective I mean it doesnt work linearly
if u train fullbody u can go over that limit
especially as a smaller person and post workout
so u can go to 35-40g
anyway the excess will sit in ur gut until it’s turn
dunno for how long
and in ur liver too
https://www.strongerbyscience.com/athlete-protein-intake/
https://www.nutritiontactics.com/measure-muscle-protein-synthesis/
https://examine.com/nutrition/how-much-protein-can-you-eat-in-one-sitting/
https://www.strengthlog.com/how-much-protein-per-meal/
https://www.eatthis.com/protein-per-meal/
and its not all about muscle synthesis
ur body has other needs for protein too
that’s a significant amount of protein in one serving. Recommended daily is between 50-80g per day, Someone body building might double that. Regardless, it should be done over the course of a day, not in one sitting, not to mention your kidney’s are being asked to work overtime.
This is actually a false premise. If you fit it your 200g protein in one meal, you just hit your protein goal or above. There’s a lot of pseudo science around nutrition. Greg Doucette is the way to go.