All macronutrients are fundamental and essential for our athletic health and performance (PROTEINS, FATS AND CARBOHYDRATES). In this article, we will focus on explaining how to better absorb protein. In fitness and bodybuilding, PROTEINS are even more important as they […]
All macronutrients are fundamental and essential for our athletic health and performance (PROTEINS, FATS AND CARBOHYDRATES). In this article, we will focus on explaining how to better absorb protein.
In fitness and bodybuilding, PROTEINS are even more important as they are responsible for increasing muscle mass and strength. But proteins go much further, they perform most of the functions in our body. And not just for building muscle! Let’s see what they are.
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The functions of proteins in our body
Protective functions such as immunoglobulins or antibodies are proteins.
Digestive function. Digestive enzymes are proteins.
Regulatory function. Many hormones are proteins, such as growth hormone.
Functional reserve, as well as proteins, the function of which is to store iron in the liver.
Energy function. This is not their main function, but they can be used, for example, to produce energy to support vital functions.
Therefore, knowing all this, it is still more important to know how to better assimilate protein and improve its assimilation and assimilation.
How to improve protein absorption?
Cook foods such as eggs. If we eat raw eggs, their digestibility and absorption of nutrients are very low (except for raw foods, which can be hazardous to your health).
When it comes to a protein powder like whey or casein, things are different, if it is exposed to high temperatures and denatures, some amino acids change. But they are safe to take, which means you can continue to use them perfectly for your fitness recipes or for oat crepes.
By not consuming more protein, we can increase muscle mass or gain strength. Approximately 25-30 grams per dose is ideal (always depending on each person, this is just a generalization).
Post-workout nutrition is very important because it is at this moment that our body absorbs all the nutrients better. Protein along with carbohydrates is recommended for proper recovery and helps our body build muscle mass. I always say that after training, our muscles are “sponges”, they absorb nutrients faster than ever … which is why an isolated protein that is quickly absorbed is recommended.
Start with good digestion. Where does digestion begin? It is good to chew food in your mouth. Eat slowly, chew, savor … you make it easier for the stomach and digestive system as a whole to be absorbed properly.
What foods are recommended for protein intake?
There are foods that also help us better absorb proteins, such as:
Papaya: Contains papain, an enzyme similar to pepsin that makes proteins turn into amino acids faster.
Pineapple: Made up of bromelain, an enzyme that acts like papain in vitamin B-rich foods like legumes, seeds and nuts, spinach and all green leafy vegetables in general, etc.
So far, our recommendations have been to make better use of the benefits of how to better absorb protein.