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Really? Is that true about the protein. Never heard that, annoying if true
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Can’t offer a rationale beyond that I’d prefer more protein. No artificial sweeteners is a bonus. As for protein absorption, it’s probably pretty bad anyway compared to other dietary sources. Red meat is still king, hemeproteins from meat have a far superior bioavailability than most plant based protein sources. But I’m not having a meat smoothie as a meal replacement.
And at the end of the day, I’m more likely to consider my daily macros rather than worry about how they break down over individual meals.
And for the 20g thing to be true, there would be no point in eating more than a 100g serving of beefsteak at once (from a protein absorption perspective). And while I don’t have the empirical data to support it, I find that hard to believe.
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The 20g per meal is from one study, that everyone seems to have taken as fact.
A better figure is 0.4g of protein per kg of body weight. For a 70kg, thats 28g of protein a meal.
But again that is probably based on protein synthesis response to eating protein.If you're training and in an anabolic state, you are likely to be able to absorb and use more protein, and certainly want to be maximising protein intake, even if some of the protein is 'wasted'. By sticking to 20g max, it is potentially underfueling muscle gain and recovery.
Also everyone's rate of absorption and digestion of protein, carbs and fats are different. Much like pro cyclists are carb digesting monsters, a successful bodybuilder/powerlifter would be a protein digesting machine.
I aim for about 30-40g per meal (including breakfast) and a protein shake of about 25-30g, so between 130-150g of protein a day, at 70kg.
Also in Huel Black's favour, higher protein, lower carbs fits dieting macros better, as well as being slightly more satiating.
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Relatively modern study on protein for muscle-building, referencing the 0.4g/kg/meal as a minimum across 4 meals with the upper being 0.55g/kg/meal.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
Other research has findings such as 40 grams of protein post-workout is more effective than 20 grams, regardless of your size, so it can be assumed that a Huel black shake with 40g of protein and 400 calories will support muscle growth better than a Huel ready to drink shake with 22g of protein and 400 calories.
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@dbr
Why Huel Black? Everyone seems to say the maximum protein that can be absorbed per meal is 20g (it irks me that this is never talked about as a g/kg of body weight but that’s by the by).