Increased protein digestion and absorption is essential for improving tissue recovery, growth and overall health. Here are 7 ways to do it right.
1. Eat a balanced diet
Pair protein with fiber: Including fiber-rich foods, such as vegetables and whole grains, can aid digestion and keep you full.
Eat healthy fats: Fats like avocados or nuts can slow down digestion, allowing protein to be absorbed more efficiently.
2. Break protein into smaller portions
Spread your protein intake throughout the day to maintain a steady supply of amino acids for muscle repair and growth. Aim for 20-30 grams of protein per serving for maximum utilization.
3. Eating well
Mechanical chewing breaks down proteins, making it easier for digestive enzymes to work. These simple steps can greatly improve digestion.
4. Use digestive enzymes
Proteases and pepsin are enzymes that help break down proteins. You can get an enzyme supplement or eat foods that contain a lot of these enzymes like pineapple (bromelain) and papaya (papain).
5. Stay hydrated
Drinking water ensures proper functioning of digestive enzymes and helps transport nutrients. Drink water between meals, but avoid large amounts of water during meals to avoid stabilizing stomach acid.
6. Improve gut health
A healthy gut improves nutrient absorption. Include probiotics (such as yogurt or fermented foods) and prebiotics (found in garlic and onions) to maintain a healthy balance of gut bacteria.
7. Time Your Protein Intake Post-Workout
The body is best able to absorb protein during the post-exercise window (approximately 30 minutes to 2 hours post-exercise). Eating fast-digesting proteins, such as clay, can promote muscle recovery and growth.
Incorporating these strategies into your routine can optimize the way your body processes and uses protein, improving both performance and health outcomes.