What helps protein absorption

Proteins are essential nutrients to the human body. Not only do proteins build and repair muscles, but they are also important building blocks for bones, skin and blood. They make up the body’s tissues and organs. Protein absorption takes place in the small intestine. Proteins are made up of substances called amino acids. There are 20 amino acids. Your body can make 9 of the 20 amino acids, and the rest of them can be acquired through diet. Some habits can lead to poor absorption of proteins. You might not be getting the most out of your food. Fortunately, there are ways to alleviate that. Here, we will look into what helps protein absorption.

The timing of protein intake

Spreading your protein intake in small servings throughout the day helps to maximize protein absorption. The human body can only absorb up to 10 grams of protein per hour. Having a lot of protein all at once will, therefore, overwhelm the body’s ability to absorb protein.

Eating acidic foods

The human body does not absorb proteins in their natural state. The body breaks down the proteins into amino acids, which are then absorbed into the bloodstream. This breakdown of proteins can be boosted by the consumption of acidic foods such as orange juice and vinegar. Such foods provide a more acidic environment in the stomach for protein breakdown.

A balance of amino acids

For increased protein absorption, it is recommended that you eat foods that contain all the essential amino acids. Such foods include meat, fish, eggs and dairy products.

Vitamin B-6

Vitamin B-6, also known as Pyridoxine, helps body enzymes to break down proteins into amino acids that are then absorbed into the bloodstream. An increased intake of this vitamin boosts protein breakdown and therefore protein absorption.

Complex carbohydrates

Consuming complex Carbs triggers the release of insulin by your body. An increased insulin level boosts the absorption of amino acids by the muscles, especially during workouts. Such complex carbs should be ingested before workouts for best results. Some of the best carbs foods include whole grains, nuts, and seeds.

Exercise and protein absorption

Working out helps in increasing the uptake of proteins by your body. It is recommended that you eat enough proteins before and after workouts to boost protein absorption. A sedentary lifestyle leads to a reduced rate of protein absorption by the body. A regular exercise routine is highly recommended.

Other factors

Thoroughly chewing your food is also helpful in improving digestion and therefore protein absorption. Limiting your alcohol consumption and reducing stress boost your body’s ability to absorb proteins. Excessive alcohol consumption has been linked to reduced digestive enzymes. Drinking too much can, therefore, reduce the breakdown of nutrients from food. Stress increases the body’s nutrient requirements and slows down chemical digestion.

Emotional instability such as stress and fear increase the excretion of amino acids from your body, which in effect reduces protein absorption. Your overall health condition affects protein absorption. Addressing any health issues that you might have is therefore important. Adopting the habits discussed here will increase your body’s protein absorption.