Protein digestion and absorption is a bigger matter of concern than consumption. In absence of them, you will end up experiencing a number of disorders like gas, constipation, gas, ligament laxity, trouble in muscle building, depression, and others.
Generally, people talk about the sources of protein, supplements, dosages, and benefits but ignoreprotein absorptioncompletely. No matter in which fitness regime you are or the quality of protein supplements, if protein is not digested and absorbed properly, you can’t see significant results
Infact, there may be some complications like mentioned above, though. Let’s know about the protein and all about it’s absorption before jumping to any conclusion.
What is protein?
Protein is a group of amino acids that is crucial for healthy growth of organs, muscles, hair, hormones, tissues, enzymes, and bones. Also it helps in maintaining their health and repair. The body needs 20 amino acids out of which it can only make 11. Other nine of them, the body takes through protein rich meals.
What Are The Nine Essential Amino Acids?
In the body, nine such amino acids are found that it can’t produce itself. So, the body needs them from external sources like meals. That is why these are called essential amino acids. Here are these:
- Tryptophan
- Histidine
- Valine
- Isoleucine
- Leucine
- Phenylalanine
- Threonine
- Lysine
- Methionine
Out of these nine essentials, there are three essentials which are called BCAAs and that are: Leucine, Isoleucine, and Valine.
What Are Protein Rich Foods?
All the amino acids can be attained with a protein rich diet. Here are some protein rich meals you must consider to include your diet.
- Chicken, Eggs, Duck, Bush Birds, Turkey & Other Poultry
- Lamb, Pork, and Other Lean Meats
- Crab, Prawns, Scallops, Mussels, Fish, and Other Sea Foods
- Milk, Cheese, Curd, Yoghurt, and Other Dairy Products
- Whey, BCAAs, Isolate, Casein, and Other Supplements
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How Does Protein Get Absorbed Into The Body?
Small intestine consists of microvilli which support protein absorption. These are finger-like small structures that increase the surface area where the process takes place in the small intestine. With increasing surface area, the absorption of nutrients, including protein and amino acids also increase.
After the process of absorption is completed, amino acids enter the bloodstream. With this way, these amino acids get transported to other parts of the body via cells and results in speeding up muscle building and tissue repairing process.
What Is The Role Of Enzymes In Protein Digestion?
Thedigestion of protein takes place in the body, as soon as people start chewing the meal. Actually, we have two types of enzymes in our saliva: Lipase and amylase that break down fats, protein, and carbohydrates. Some other common enzymes involved in breaking down these macronutrients are trypsin, carboxypeptidase, and chymotrypsin. For better understanding, let’s break down the digestion process into steps.
- After breaking down in the mouth, protein sources enter the stomach
- Proteases like enzymes and HCL in the stomach break it down into amino acids
- Peptides join these small amino acids together
- Small amino acids make chain there
- These chains move to small intestine from stomach
- At the same time, pancreas releases bicarbonate buffer and enzymes
- These aid the body to reduce the acidity while digesting foods
- This reduction aids in increasing the numbers of enzymes
- Increased numbers of enzymes help in breaking down the chain of amino acids again to form into individual amino acids
That’s how the digestion process takes place in the body. Let’s further inculcate how protein gets absorbed into the body.
What are the habits to increase protein digestion and absorption?
Only by following the right kinds of habits, people can avoid the consequences of undigested protein. All these habits are easy to perform but very effective in improving both the digestion and absorption.
- Choose right source of protein
- Eat throughout the day regularly
- Increase the whole protein meal which includes all essential amino
- Chew the food properly. Many people suggest chewing a bite 32 times
- No intense workout immediately after a meal
- Keep at least 30 to 45 minutes gap between training and meal
- Big no to smoking and alcohol consumption
- Take probiotics with meal
- Follow a exercise routine daily
- Add fibre in your meal
- Don’t just eat protein once in a day, in fact eat it throughout the day
- Choose right meal combinations for protein
What Can You Do To Increase Protein Absorption?
So far, we have understood the role of enzymes in digestion and absorption of proteins in the body and these are internal processes where we don’t have much space to do. But with some habits, selection of protein combinations can support our body for faster absorption and digestion.
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( Our purpose is simply to provide you with information. Be sure to consult a specialist or your family doctor before consuming anything. )
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