The basic rule of thumb is take 1 gram per lb of body weight. So if your 190lbs take 190 grams of protein a day – spread that over 5-6 meals is an ideal way to distribute it. Works out to be about 32-38 grams per meal..
With regards to wasting protein, well they say ~30 grams is all that your body can process in one go (ie one meal), however, not many if any pro body builders believe in this as they all consume more than 30 grams per meal.
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