Protein is an essential part of our bodies and necessary to keep our body functioning at its optimal level. However certain lifestyles and other factors can affect how the proteins we eat are digested and utilized in our bodies. Follow along below for some tips on how to maximize your protein intake, digestion, and absorption.
How Does our Body Absorb Protein?
Protein digestion starts in the mouth making its way through our bodies to the stomach where it is broken up into smaller pieces called amino acids. After this occurs, the bits and pieces are then sent to the small intestine where most of the digestion and absorption occurs. These amino acids can either then be excreted or taken up by the blood stream where they are sent to the liver for distribution throughout the body.
Ways To Maximize Protein Digestion And Absorption
1. Chew Protein Thoroughly
This may seem simple but is a crucial first step in the digestive process. If your food isn’t broken down into small pieces BEFORE heading to stomach, it can make the stomach enzymes work harder to break these larger food pieces down. Try avoiding distractions while eating like watching TV so that you can focus on the eating process. Consider the practice of mindful eating by counting how many times it takes you to chew a bite of food!
2. Incorporate Fermented Foods
Fermented foods have been seen to aid in the digestive process, enhancing the breakdown and digestion of macronutrients, specifically proteins [1]. These foods have also shown to help improve gut health by introducing probiotics, the “good” bacteria into the gut.
Some fermented foods to incorporate:
-Kimchi
-Sauerkraut
-Kombucha
-Kefir
-Yogurt
3. Consume Protein Throughout the Day
It has been well established that consuming small portions of protein throughout the day can support blood sugar management and aid in weight loss efforts. To support performance and aid muscle for recovery, maintenance, and protein synthesis aim for 20-40g portions throughout the day, spaced in 3-4 hours intervals [2]. Have trouble meeting your protein needs? A protein powder can help!
4. Drink Water With Every Meal
It’s no shocker that water is an essential part of our daily lives, making up 60% of our body weight [3]. Drinking water during meals helps to aid digestion by breaking down food so that our body is better able to absorb essential nutrients [4]. Try to aim for consuming one cup of water during every meal and water intake throughout the course of the day.
READ MORE: 8 Ways To Improve Hydration
5. Incorporate Fruits and Vegetables
Along with fermented foods, protease rich foods also aid in the absorption of protein. Proteases are enzymes found within many fruits and vegetables, that help to breakdown the proteins we consume into smaller amino acids which are absorbed into our bodies. There are many fruits and vegetables that have protease enzyme, some of the most familiar include:
-Kiwi
-Pineapple
-Asparagus
-Figs
Protein is essential to our bodies but there is more to it than just reaching your protein intake goals. To ensure adequate absorption remember these key steps so that you can maximize proteins benefits!
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003261/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/
3. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
