Protein Absorption and Muscle Building

There’s no question that the amino acids you receive from ingested protein play a huge role in positively supporting muscle growth. Countless blogs, articles, and stories highlight the importance of protein for weight loss, muscle building, and strength improvements. The problem is that every source has a different number for the amount of protein you should be eating on a daily basis. Let’s review the critical factors that need to be considered when determining your magic number for ideal protein absorption.

What is protein absorption?

This would be the speed and efficiency of your body as it relates to breaking down, absorbing, and utilizing protein, or amino acids. Amino acids are considered the building blocks of muscle so their presence in the body is very important for cellular repair and function, but also for muscle recovery and growth.

The “more is better” protein philosophy has been sweeping fitness journals and magazines for years. Unless you are taking substances which require an extreme level of protein ingestion, your body can only utilize so much at one time. What’s more, factors such as age, gender, and genetics play a part in determining how much your body needs and uses.

What influences absorption?

The following factors heavily influence the amount of protein you should be ingesting on a daily basis:

Activity Level

The more active you are, the more protein, and overall nutrients, your body will need for repair, recovery, and growth.

Type of Protein

·         Whey Protein is known a rapid digesting protein while Casein Protein breaks down over several hours.

Genetics

·         A predetermined amount that can be altered through lifestyle changes.

·         Other genetic factors that will influence protein absorption are blood type, immunity response, and level of stomach acidity.

There is no magic number

Try as you might to find one universal number for ideal protein absorption servings, you won’t be able to do so. However, you will be able to find terrific recommendations that are backed up scientific studies. One study published in the Biochemical Journal suggests that your body will be able to digest 5 to 9 grams of protein per hour. Therefore, if you ingest 25 grams of protein in one serving and don’t eat your next meal for three hours, your body will be able to efficiently breakdown and absorb 5 to 9 grams every hour of that original 25 grams. Put simply: Strive to eat 20 to 30 grams of protein every 3 to 4 hours.