Why is it important to know how long it takes for protein to digest? As an athlete or bodybuilder, it seems like it’s not an important answer to know, but it is if you want to make the best of your daily protein intake.
How does protein digestion work?
Protein is a complex nutrient that must be broken into amino acids first and then absorbed into the bloodstream. Enzymes, such as pepsin, break down protein in the stomach and small intestines.
Protein consists of building blocks that are needed to build tissues and muscles. Athletes need this nutrient to repair bodily damages and bodybuilders need it to increase muscle growth.
How long does it take to digest protein shakes?
Protein is found in both solid and liquid foods, but liquids take fewer hours to digest than solids. Whenever you drink water, you notice that the liquid settles into your stomach within minutes.
Liquids take 5 minutes to 2 hours to move through the system and be released as urine. A protein shake must have its protein absorbed first, and the digestion of 20 grams of whey protein takes 2 hours on average.
Is it difficult to digest protein?
Some nutrients, because of their chemical composition, take a short period of time to break down in the body, while others take much longer. Fats take about 40 hours to digest, some carbohydrates take 15 to 30 minutes, while fiber is not digested at all.
First, protein must be broken down into amino acids. Different proteins are more difficult to break down than others, such as casein proteins found in milk.
Animal proteins are more difficult to digest than plant ones. Difficulties commonly occur in people who consume whey protein and appear as the symptoms of diarrhea, constipation and stomach pain.
Can too much protein harm you?
Too much of any protein is either harmful or ineffective. The body has trouble trying to digest all of it at once, which causes gas, bloating and diarrhea.
The daily recommended protein intake is 0.4 grams per pound of body weight.
Is there a limit to protein absorption?
Digestion and absorption are two different events. Just because food is digested does not guarantee that it will be absorbed and used by the body. Generally, the body has limits to the amount of nutrients that can be absorbed in a given period of time.
The maximum absorption of protein can be measured in grams per hour. The level of absorption per hour is reduced when other nutrients are present in the food.
According to some studies, the maximum amount that someone can consume to receive maximum benefits is 80 g every 12 hours. However, many of the amino acids that are absorbed are eventually sent to different parts of the body and used to build tissue.
What is diet-induced thermogenesis (DIT)?
Diet-induced thermogenesis (DIT) is an increase in the amount of heat that is produced when certain foods are digested. This is also known as the thermic effect of food (TEF) which increases the amount of energy that is used and expended by the body.
The results are amounts higher than the normal basal metabolic rate (BMR). Protein has a significant thermic effect on the body that helps to retain large amounts of heat and energy.
What is the DIT/TEF of the standard American diet?
The DIT/TEF standard varies from 5-15% of energy expended that’s above BMR.
What’s the DIT/TEF of carbs?
6-8%
What’s the DIT/TEF of fat?
3-4%
What’s the DIT/TEF of protein?
25-40%
What’s the DIT/TEF to convert carbs and store them as fat?
0-4%
What’s the DIT/TEF of whole foods compared to processed foods?
20% on average for whole foods and 11% for processed foods
Tips to improve protein digestion?
A healthy body means a healthy digestive system. Eating fruits and vegetables every day, eating a lot of fiber and drinking enough water are a few important steps to improving digestion.
The process requires energy which requires nutrients, so being optimally healthy is important.
Consume more portions of protein-based foods throughout the day instead of in bulk amounts. Some people eat six meals a day instead of overloading their digestive systems with a lot of food at once.
Eating too much protein at once could result in more being wasted. Also, avoid exercising immediately after you eat and consider taking supplements like probiotics to increase absorption.
There is a rule when it comes to nutrition. Too little or too much of a nutrient is ineffective and causes all kinds of health problems.
Knowing how long it takes to digest protein helps you to know how long to wait until you should consume more of it. In addition, improving your rate of protein digestion is recommended to absorb the most nutrients from your diet.