Sweating at the gym every day, eating protein at every meal, sleeping well, and still not gaining muscle. It's possible that your body isn't absorbing the protein you're eating. Protein consumption is essential for muscle building, but what is more important is that the protein you consume is digested. However, not all proteins are digested by the body, and there are things you can do to help your body use the protein more efficiently.
Tips to Increase Protein Absorption
So, here are seven things you can do to increase your protein consumption.
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Fix Your Digestion
The main reason why the body does not absorb protein is due to poor digestion. Your focus should be on improving gut health, and eating foods rich in probiotics and antioxidants to help boost the digestion process.
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Drink Enough Water
Even though the human body is 70% water, some people continue to think that drinking enough water is not as important. Drinking insufficient water makes it difficult for the body to eliminate toxins. Additionally, consuming too much protein causes dehydration, therefore it's crucial to drink a glass of water every hour to keep your body hydrated.
Include More Complex Carbs
Protein and carbohydrates are both required for muscle building. While protein helps build muscle, carbs help replenish it. On the other hand, carbs are easily broken down into glucose and absorbed quickly in the body. That is why you see bodybuilders eating chicken rice all the time because the presence of carbs with protein not only speeds up digestion but also increases protein absorption in the body.
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Eat In Small Portions
When we eat, we frequently do not consider the calories and macronutrient content. Most likely, you are eating too much protein, making it difficult for your body to digest. The human body cannot absorb more than 30 grams of protein, which is the only reason the scoop of protein supplements comes with 24 grams of protein. So, if you're eating two chicken breasts at once, it's time to pause and divide your protein into smaller portions.
Pro Tip
It is best to log your food in calorie counting apps every time you eat, as this will give you a clear picture of how much protein you have consumed and what minerals you are lacking.
Check Your Timing
Our bodies crave protein the most after waking up or after a workout. Consuming protein right after your workout accelerates recovery and muscle building. So the next time you stop sweating, look for protein rather than water.
Consume Protease Foods
Protease is a crucial digestive enzyme that aids in the breakdown of protein into smaller peptides and amino acids for improved protein absorption. Protease-rich foods include fig, kiwi, mango, papaya, pineapple, and yoghurt.
Chew Slowly
Chewing slowly and thoroughly allows the food to break down optimally in the pancreas. When you eat too quickly, there is a rush of protein and amino acids in your stomach, which causes bloating and alters your immune system, resulting in gut health issues.
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