What helps protein absorption
Simple tips to better absorb protein
Proteins are one of the most complex organic compounds. They help us to think clearly, donate energy and serve as the basic building blocks for creating new tissue.
In order to digest and absorb proteins, our body needs sufficient stomach acid (hydrochloric acid) and enzymes that break down food.
Disturbed digestion leads to poor absorption of nutrients. Although sufficient protein is obtained from the diet, the proteins cannot be broken down properly and used to their full extent.
The use of antibiotics and antacids (medicines for heartburn) as well as overeating, drinking during meals, and eating quickly can also interfere with protein absorption.
There are several ways and tips to aid the digestion of proteins.
Strengthen stomach acid
During digestion, enzymes in the stomach break down protein molecules into amino acids, which are then absorbed through the intestinal wall. It is important to understand that it is not stomach acids that break down food, but enzymes.
The enzymes in the stomach rely on stomach acid. Without stomach acid, the enzymes remain inactive.
In addition to gastric acid, enzymes need a specific pH value in the stomach in order to function optimally. The pH of the stomach acid should be very acidic and be between 1 and 2 on the pH scale.
Too little stomach acid can disrupt enzyme activity and hinder digestive performance.
Apple cider vinegar is rich in digestive fiber and helps balance the pH level in the stomach. This improves the functioning of the enzymes and improves the uptake and utilization of proteins.
To use apple cider vinegar: Mix 1 to 2 teaspoons of naturally cloudy organic apple cider vinegar in a glass with water and drink 20 minutes before a meal. Repeat the application once a day.
Integrate more enzymes
Foods like papaya, pineapple, and kiwi fruit contain enzymes that break down proteins and help naturally aid protein digestion. The enzymes bromelain, papain and actinidin in the fruits break down the proteins into their building blocks.
To aid the digestion of the proteins, these fruits can be incorporated into the diet on a daily basis. These taste very tasty in a smoothie or in a fruit salad.
Integrate foods with vitamin B6
Vitamin B6 helps the enzymes break down proteins and transport the broken down amino acids into the bloodstream.
Vitamin B6 is found in many protein-rich foods. These include, for example, fish, nuts, seeds, beans and legumes.
Our inner ecosystem regulates the pH of our body. Depending on which yeast and bacteria are in the body, the pH value is either alkaline or acidic. Depending on the environment, certain types of yeast and bacteria may outnumber them and change the pH to complete necessary tasks.
For example, the pH in the blood should be slightly alkaline, while a healthy pH in the stomach should be acidic.
The bacterium Helicobacter Pylori can make the stomach too alkaline and thereby impair digestion. Whole protein molecules then travel through the stomach directly to the small intestine.
When the inner ecosystem is out of whack, environments are too acidic or too alkaline, leaving enzymes inactive. This disrupts the digestive process so that it is either slowed down or ingested foods are excreted undigested.
Probiotics help to rebalance the inner ecosystem. They provide the body with good bacteria and yeasts that kill unfriendly bacteria, reduce harmful bacterial overgrowth, and soothe digestive inflammation.
Fermented foods, such as sauerkraut or kimchi, as well as kombucha and coconut kefir, provide the body with good bacteria and yeast to aid the digestion of protein-rich foods.
Take time to eat
When the body is under stress and has many fight-or-flight hormones active, the stomach does not produce enough acid, which it needs to turn on enzymes. The activity of the small intestine is slowed and digestive disorders such as heartburn, gas and abdominal cramps after eating are often the result.
It is important to make time to eat. A moment of mindful silence before eating helps the body relieve stress and prepare for digestion.
Our bodies are designed to eat and digest in a parasympathetic state. A hungry lion does not eat while hunting either, but only after it has been caught.
Good digestion starts in the mouth. The saliva in the mouth already contains enzymes that break down nutrients.
Chewing thoroughly helps move food better through the digestive tract and makes it easier for the proteins and other nutrients to be absorbed.
Integrate complex carbohydrates
If proteins are consumed together with foods rich in carbohydrates, the body releases more insulin. The increased levels of insulin help muscles absorb amino acids. This is especially noticeable during strength training.
To improve protein absorption, it helps to incorporate foods containing carbohydrates before a workout. These can be consumed in combination with proteins.
For a delicious smoothie before training: Put 1 banana, 1 handful of frozen blueberries, 1 cup of water, 2 tablespoons of oatmeal together with 1 teaspoon of brown rice protein powder in the blender and puree finely. Drink the smoothie 30 minutes before training.
There are several tips that can help the body absorb protein better. A lack of protein can lead to a variety of symptoms. These include, for example, constant cravings for sweets, indolence, insomnia, mood swings, foggy consciousness and frequent colds.
Health is delicious
Incorporating healthy foods into your diet is often easier than you think. Combinations of healthy and nutritious foods invigorate everyday life, ensure more energy and joy while eating. Because food should not only be healthy, but taste, give strength and make you happy.
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