Hey Sam,

I know that things can become confusing because there is a lot of information out there on what is the “correct” way of doing things. Truth be told much information is for general purposes and many variables can impact a situation. The biggest laugh I receive is when people claim the body can only absorb X amount of protein at one specific time. The fact is, with so many factors influencing protein synthesis levels we simply cannot give a definite answer as to how much the body can use at one time. If protein synthesis levels were limited to some tiny amount like 20 grams then bodybuilders ingesting large amounts like 600 grams a day would not getting so big. And before anyone jumps to saying, “well I’m not a bodybuilder,” they do serve as physical proof that many factors are at play in absorption rates. 

Here’s the low down- you are an active individual who works hard multiple times a week, has physical and mental stress, and is working to improve her physique. Run with 1 gram per pound of body weight at least for a month and see what type of results it brings (this amount tends to work well for most). The beauty of the situation is you simply take note of your response and make changes as needed. I will tell you like I tell many people each day, trial and error is the best way to learn your body and what it responds to. 

I hope this helps!