Is there a nutritionist guru out there: how much protein could our body absorb during the day?

Yes, a Guru I am! In order to recover after workouts, you must be consuming protein every 3 hours to keep your metabolism going and help your muscle to recover. After an intense workout, your body can handle more protein than it can during any other time of the day, this is when it needs protein most. As your digestive system really slows down after working out, you need protein in the form of a liquid, with a simple carb to spike your insulin intentionally, to let the protein enter the blood stream sooner, therefore starting the recovery process faster. For your weight, you should be consuming 307.5g of Protein daily in order to recover effectively, 512.5g Carbs, which is very important for muscle building, and 91g Fat. Whether you are sore or not, you should be taking protein every 3 hours, having 6 meals a day spaced apart by 3 hours makes sense as you'll be getting your protein every 3 hours and your carbs will keep you going. Don't hesitate to email if you have any questions.

you are sore because your muscles are not used to working so hard. this is a good thing because now you are on your way to becoming healthier and more fit. however, when you work out, you need to make sure you consume carbs as well as protein. but make sure they are whole grain carbs (like whole wheat bread or pasta or even fruits and vegetables). eating these before and after you work will help reduce that sore feeling you have. there is one protein you may want to invest in to also help reduce feeling sore. it's called glutamine. it's found in lots of protein shakes. it helps your muscles heal a lot faster than they normally would so you can actually function again. but other than that, all i can say is to just drink lots of water and give your muscles the rest they need to recooperate. this is their way of saying you worked them too hard and they need to heal.

1. Theoretically 30 grams per meal. It depend on things like how much fat-free mass you have (total body weight - body fat rate), stress factors like your kind of job and sports, if you combine your protein with carbohydrates or not, the kind of protein you take and other factors. 2. It's best to include a good protein source (high Biological Value) in every meal like fish, meat, diary or a protein shake. It depend if your body can absorb all, see my answer #1. 3. See also my answer #1. 4. In case you eat not much sources of protein it could help for recuperation, but it's not like a medicin. Most effective would be good protein sources for 4-6 times a day. Hope this helps

Your body can handle about 20-25 grams at a time. Small amounts throughout the day is recommended since your body does not store protein.

More protein will not fix soreness, time will. Beyond 3/4 g per pound of body weight per day, more protein is pointless. Can you digest and aborb more? Yes, but it doesn't help recovery or muscle growth. Long term its hard on your kidneys, and may lead to things like kidney stones and gout. The day after a hard race (triathlon, usually), I'll go for a long (2 miles plus....) slow swim to loosen up muscles and get the blood flowing.

I can't answer all your questions but I can suggest to you what you do to stop yourself feeling sore. After your workout instead of having protein, have some fruit. Eat a few bananas or make a banana smoothie (5 or 6 bananas say) and drink that. Fruit is very easy to digest and will help your body to recover quickly. Also try to stretch as well and warm down properly. You do not need lots of protein at all and should try not to be too concerned about it. However, try to get your protein from dark leafy greens. Consume lots of these daily - this is a much better source of protein than fatty meat. I hope this helps.