How to Digest Protein Supplements Easily?

How to Digest Protein Supplements Easily?

Protein supplements can help fill in for the deficiency of the nutrient in the body. Whether you are a professional athlete or an active person, these additions are a daily boost to assist workout recovery, grow, and repair muscles.

The ideal nutritionist recommendation of everyday protein intake is 1 to 2 grams depending on the individual body weight. After sorting that, how would you know the quantity you are taking is supplying enough to your body? How much protein is your body absorbing? The fact is our system digests lesser than what we eat. Unfortunately, we absorb only small amounts of protein supplements.

Here are a few ways you can boost protein absorption and prevent any wastage.

Improve Your Gut Health

We all know how important gut is for a healthy body. A healthy gut enhances the body’s capacity to absorb nutrients. The good bacteria in our digestive tract assist in digestion, boost immunity, and prevent several diseases. Take foods that supply rich sources of probiotics to enhance the microbiomes for better digestion and immunity. Research on the same supports the influence of probiotics on protein digestion. It further states that healthy bacteria can decrease harmful metabolites and protein fermentation.

Some food sources of probiotics are:

• Yogurt
• Kefir
• Sour Pickles
• Kimchi
• Miso 
• Soft Cheeses

Choose The Right Protein Sources

Identify the hard to digest sources of protein and avoid them. Nutrition experts suggest animal proteins like eggs, milk, chicken, that offer higher digestibility, thereby increasing the protein content in the body to absorb and use. These contain complete proteins, which means you get all the nine amino acids our body cannot produce.

How to Digest Protein Supplements Easily?

Also, plant-based protein sources like wheat gluten and soy protein isolate contain digestible proteins to help absorption. Even sunflower, flax, hemp, pumpkin seeds that are high in Omega 3 fatty acids, can help aid the process of digestion. Some of the best plant-based protein powders available on the market are hemp-based, rice-based, organic, pea protein, and soy. Hemp seeds belonging to the Cannabis Sativa L genus are the best protein-rich foods available. Make sure you get one of these to improve protein digestion.

Take Vitamin B-6

Vitamin B-6 or Pyridoxine is essential to metabolize protein, carbohydrates, and fats. These are water-soluble vitamins and can help control amino acid balance in the body. These also help aid digestive enzymes to break down proteins and transmit amino acids to the bloodstream. The deficiency of the vitamin can lead to a weak immune system that causes poor digestion. If you are not fond of supplements, potato, avocado, carrots, and hazelnut are some good sources of vitamin B-6.

Increase Carbohydrates Intake

You might be taking a high protein and low carbohydrate that is causing indigestion, bloating, and gas. The best way to improve protein digestion is to balance out with equal carbohydrate in your diet. Since carbohydrate is easier to digest, include more of it in your protein shakes. Also, carbohydrate and protein can help the body release insulin. An increase in the levels will further aid the body to absorb amino acids. Before you go for a high-intensity workout, consume complex carbohydrate diet to improve digestion. CBD, a chemical compound of cannabis plants, is a new addition to sports nutrition. There are CBD-based protein supplements to ensure you receive enough amino acids. Find an online dispensary Canada that provides quality CBD products to aid your fitness goals.

Eat Protein Frequently

The reason behind not getting protein absorption might also be you may not be taking enough. It is necessary to supply your body with small amounts of protein frequently to increase digestion. The quantity of consumption will depend on the age and intensity of the workout. Taking protein supplements before and after the workout aids muscle growth and repair. But during the day while performing daily activities be mindful of your protein intake. The International Society of Sports Nutrition suggests that you should take limited amounts uniformly throughout the day.

Water And Air

Yes, the two substances can also impede your protein supplement digestion.

Air - When you mix protein powder and milk in a blender, it adds air into the shake. The air bubbles in your shake that you consume results in gas and abdominal cramps, leading to indigestion. The best you can do is to get a shaker bottle, mix the ingredients, and shake it until you see it blend entirely. That will get you rid of the bubbles.

Water - Avoid drinking water with your meals. Your body requires stomach acid or hydrochloric acid that activates enzymes to breakdown amino acids and aid digestive processes. Replace regular water with coconut water, kefir or orange juice to help absorb more nutrients.

Conclusion

Besides helping in building muscles, protein also can aid hormone production. Find your daily protein needs according to your weight and exercise routine for optimal benefits. Consult a doctor to identify any other digestive complications.