Protein is one of the main building blocks of nutrition required by our body in order to carry out essential functions. It primarily consists of amino acids which are broken down to execute tasks such as aiding the protein absorption, repairing muscle cells, boosting the synthesis of DNA, and preventing the loss of function within the bones and the eyes. While there are 20 forms of amino acids available, our body can only produce nine of them intrinsically. These nine amino acids are absolutely essential for the absorption of protein and can only be obtained from a balanced nutritional intake.
Protein absorption in particular can be a tricky thing since the amount of protein that we get in our body through various sources does not always end up being fully utilised and consumed. This is because our body has a limit on the protein absorption and there is only so much of it you can consume in a single go without losing out on the availability of protein.
The maximum rate of absorption for sources such as whey protein supplements would be about ten grams an hour. The main takeaway here is that you will need to spread out your intake of protein foods and supplements throughout the day. When done in a balanced way, this will help you optimise the utilisation of absorption. Are you looking for an answer to how much protein needed per day? Is it possible to determine the exact amount of protein needed per day without any change?
Let us understand more about protein absorption and how our body should be benefiting from it.
Recommended Dosage and Absorption of Protein
The general rule of thumb for the protein absorption is to consume about one gram of protein per one kilo of body weight. This amount varies from individual to individual depending on their health and body composition, in addition to their occupation. The protein absorption in such cases can be maximised using supplements such as whey protein.
Are you struggling to know how much protein per day? Coming to the point of the maximum possible absorption of protein in a single go, our body needs to be consuming about 0.5 grams of protein per meal, divided into four even parts throughout the day. Doing this will speed up the process by which proteins are synthesised from the amino acids present in your food, while also making sure that you are getting in about 2.2 grams of protein per kilogram of body weight per day, which definitely exceeds the minimum recommended amount for digestion and protein absorption.
Protein absorption in small intestine usually happens when they are broken down into other compounds such as dipeptides, tripeptides, or amino acids. This process mainly occurs in the duodenum or the proximal jejunum, with the help of facilitated diffusion and the active transportation of nutrients within the cells.
Furthermore, protein for weight loss is a crucial component as it helps boost metabolism and promotes satiety, aiding in overall calorie control. To maintain a balanced diet, it is recommended that protein intake per day should account for 10% to 35% of your total calorie consumption.
For instance, if your daily caloric needs amount to 2,000 calories, your protein intake should range between 200 to 700 calories or 50 to 175 grams. An average sedentary adult should aim for a protein intake of 0.8 grams per kilogram of body weight, meeting the recommended dietary allowance to prevent deficiencies.
Exceeding Absorption of Protein
There is a certain limit to the digestion and protein absorption by your body in a single go. The synthesis of muscle protein does experience capping off at 20 grams of protein, setting the healthy maximum limit for the digestion and protein absorption at around 30 grams. Going beyond this number is futile since the protein consumed after this point is simply not utilised and ends up being expelled via urine or transported to a different part of the body.
A good way to calculate protein digestion and absorption would be to split up your diet into categories of macronutrients such as carbohydrates, healthy fats, and lean proteins. After doing that, assign a specific number of calories towards the consumption of calories, while diverting the rest to fats and carbs in a sensible manner. The ideal way to fulfil your protein digestion and absorption would be to assign about a quarter of your caloric intake towards protein.
How Can We Maximise Digestion and Absorption of Proteins?
One of the fastest ways to maximise protein digestion and absorption would be to spread out your consumption of protein throughout the day instead of trying to get it all in at once. This also helps in the slow release of nutrients such as vitamins and minerals which can keep you fuelled throughout the day without having the urge to consume unhealthy junk.
One of the foods with the fastest absorption rate would be nutritional supplements such as protein powders. Since they are mixed with mediums such as milk or water, they are dissolved into the bloodstream faster and act at a higher rate. Therefore, consumption of such supplements can help you enhance the rate of digestion and absorption of proteins.
The absorption rate of whey protein hydrolysates is the fastest form of whey protein absorption since this supplement is broken down into smaller compounds which makes it easier for your body to digest. The protein absorption rate also depends on the form of the food that you consume, i.e liquids are processed and consumed at a faster rate than solids are.
Which Protein Powder Has Maximum Absorption Of Protein?
Our body is able to quickly absorb protein powder and then utilise it later for functions. These functions include boosting the synthesis of muscle protein, thereby making it a form of a fast-absorbing protein.
Our bodies absorb protein powder supplements such as whey protein at a much higher rate than most of the other protein compounds available in the market. The absorption rate of these supplements in the body is a minimum of ten grams of protein per hour. Taking this into consideration, your body would require only two hours for 20 grams to be consumed and then absorb nutrition whey protein. This makes it one of the quickest ways to incorporate protein before indulging in a workout.
While the protein absorption rate chart does put whey protein at the higher end of protein supplements, there is a possible downside to it. Whey protein is primarily extracted during the manufacturing of cheese from milk. The solids are extracted from the milk, leaving behind a milky white substance which is later processed to become protein powder. Most protein supplements such as whey powder contain trace amounts of lactose at the bare minimum. This makes them unsuitable for those who follow a specific diet such as veganism or those diagnosed with lactose intolerance.
This brings us to the other forms of protein supplementation for people with special needs. This can be in the form of soy protein, hemp protein, brown rice protein, nuts, and legumes. Rate of digestion of protein supplements in their vegan form varies because of the different sources. Out of these sources, pea protein ranks the highest on the protein absorption rate chart.
Conclusion
While protein absorption is absolutely necessary for the body and is required for several reasons, you also need to keep a check on how much protein you are putting into your body. Exceeding the recommended amount of protein can put you at risk of experiencing symptoms such as nausea, diarrhoea, bloatedness, indigestion, etc. It is also important that you make sure to get a majority of protein from natural whole foods instead of artificial supplements. This will help you with easy and faster digestion of protein, and avoid unwanted complications.
Frequently Asked Questions About Absorption Of Protein
Q2. Where does the absorption of protein begin?
During the process of digestion, absorption of protein begins in the small intestine. The inner lining of the small intestine has structures called microvilli that help breakdown of protein into amino acids and dipeptides.
