Maximizing Protein Benefits: Understanding Your Body's Absorption Capabilities

Protein can help build muscle and lose weight while staying healthy, but how much protein should we eat, and when should we eat it? Read on to learn how the absorption of protein works in our bodies.

What Is Protein Absorption?

When we eat, whether it's protein or another macronutrient, food enters our digestive system and is partially broken down by acids and enzymes in our stomach. One of the key components involved in this process is hydrochloric acid, which helps denature proteins, making them easier to digest. Once food leaves our stomach, it enters the small intestine, which is where protein absorption takes place.

Where Is Protein Absorbed in the Body?

Our small intestines contain specialized cells and structures called villi and microvilli that absorb the amino acids from digested protein. These tiny structures are the places where protein is absorbed.

The Role of Enzymes in Protein Breakdown

Once food is in our small intestine, our pancreas secretes enzymes that break the protein into amino acids, which are building blocks our bodies can use to build muscle, provide energy, and repair tissue. There are four primary pancreatic enzymes that work together to break down protein into amino acids: trypsin, chymotrypsin, carboxypeptidase, and elastase.

After the pancreatic enzymes do their work, additional enzymes on the surface of our small intestines called brush border enzymes get to work, changing the aminos into forms our body can use and transport them into the bloodstream.

Factors That Influence Protein Absorption

How fast and how effectively our bodies absorb protein is influenced by the kind of protein we eat, how many grams of protein we eat at one time, and other macronutrients eaten in combination with protein. Our stomach's pH level and the specific digestive enzymes that our body makes also influence protein absorption.

The way food is prepared is also important in protein digestion. Tough, overcooked protein is harder to digest than marinated or fermented protein-rich foods.

Animal Protein vs. Plant Protein Absorption

Animal proteins are sometimes called "whole proteins" because they contain all nine essential amino acids that we need. Plant proteins are referred to as "incomplete proteins" because they lack one or more of the essential amino acids.

Your source of protein can be important because some animal proteins are highly digestible and can be absorbed almost 100%, including eggs and milk. Plant proteins can be easily absorbed as well, particularly soy protein.

Does Alcohol Affect Protein Absorption?

Alcohol isn't good for protein absorption rates. It reduces our body's ability to use Vitamin B1 (aka thiamin), which helps our body to use protein to make muscles. Alcohol also interferes with our body's ability to use Vitamin B12, folic acid, and zinc, all important micronutrients.

What Helps Protein Absorption in the Body?

There are several ways we can increase protein absorption, including timing our meals for the maximum benefit, eating small amounts of protein throughout the day, and creating meal combinations with enough grams of protein along with healthy fats and complex carbohydrates (vegetables, legumes, and whole grains).

Debunking Protein Absorption Myths

Food myths are prevalent, and one of the most persistent myths about protein is that if you eat a high-protein diet, you will damage your kidneys. Healthy adults can safely eat a high-protein diet while losing weight.

Others believe that protein supplements are essential, but they're an optional convenience, not a necessity. Also, simply eating more protein won't build muscle by itself. Exercise and other wellness strategies are required to effectively build muscle.

How Much Protein Can Your Body Absorb at Once?

Our bodies can absorb a lot of protein, but they have a limit on how much can be used for muscle protein synthesis. If we eat more protein at one sitting than our muscles can use, the excess protein is usually converted into glucose, and can even be stored as fat.

Is There a Protein Absorption Limit?

There's no upper limit for digesting protein, but our bodies can only use a limited amount of 20 to 30 grams at a time for muscle-building.

Optimizing Your Protein Intake for Maximum Benefits

You can maximize the benefits of protein by combining it with healthy fats and complex carbs. Eating a high-protein meal or snack within 30 to 60 minutes of working out will also maximize how well your body absorbs proteins.

Timing and Distribution of Protein Throughout the Day

Since our bodies can use about 20 to 30 grams of protein to make muscle after a single meal, it makes sense to divide our total daily protein intake into manageable segments and eat smaller amounts of protein throughout the day. If you're aiming to eat 100 grams of protein a day, you can eat three high protein meals with an average of 20 to 25 grams of protein per meal, and also enjoy another high protein snack or protein shake.

How to Increase Protein Absorption Effectively

Another way to get the most out of your protein? Stretch the amount of time your body will take to digest and absorb the protein. You can combine fast-absorbing protein like whey protein with slower-absorbing protein, like casein protein. Another idea is the classic meal of beans and rice, along with another protein; for example, lean chicken or fish.

The Benefits of Understanding Protein Absorption

Knowing how your body digests and absorbs protein helps you to optimize the way your body builds muscle and work toward your weight loss and wellness goals.

Supporting Muscle Growth and Recovery

Getting enough protein at the right times, in combination with other important macronutrients, will help you to build the muscles you want, and also recover from exercise.  Providing steady doses of useful protein throughout the day will support your muscle growth and recovery.

Enhancing Overall Health with Proper Protein Utilization

Some people focus on protein supplements, or only eating protein-rich foods, but our bodies need a balance of macronutrients, including protein, complex carbs, and healthy fats, to function at their best.

Fuel Your Goals with Nutmeg State Nutrition

You have so many options for choosing easy-to-absorb protein into your daily meals. If you're wondering how to increase protein absorption along with great taste, check out the many protein options from Nutmeg State Nutrition.