How to supplement protein so that the body has the highest absorption rate? When is the best time to consume protein?

Jun 20, 2022

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Anyone who understands basic fitness knows that in order to achieve muscle growth, in addition to weight training and reasonable rest, there is another crucial point, that is, protein supplementation.

Protein is composed of amino acids. After ingesting protein food, the body will decompose protein into amino acids, and muscles need sufficient amino acids to provide raw materials to achieve reorganization and growth.

For people who are losing fat, they need to supplement 1.2-1.5g protein per kilogram per day, and people who are gaining muscle need to supplement 1.5-2g protein per kilogram per day. In other words, a 70KG bodybuilder needs to consume more than 105g of protein per day.

So, how does he arrange the intake of protein so that the utilization rate will be the highest? Is the body's absorption rate the same for one-time intake and multiple intakes?

We take this question to find the answer.

First, you need to know how the body works. When our body is digesting and decomposing protein, it is in the present tense, which means that the body has no protein storage mechanism.

When you supplement with protein, your body consumes as much as it needs. When your intake is excessive, the body cannot consume so much protein in time, and it will be metabolized instead of being stored and reused in the next demand period.

Then, it is not difficult for us to find the answer. In order to improve the utilization and absorption rate of protein food, it is much more efficient and reasonable to divide it into multiple meals than one-time intake.

Then, what you need to know next is: how much protein can be decomposed by the body at one time, and you can control it within this amount, so as to maximize the utilization rate.

Studies have found that the body can decompose and utilize protein when the protein intake is about 30g each time. If you supplement protein nutrition when your body needs it most, your fitness effect will also be improved.

Studies have pointed out that there are 2 optimal times for the body to consume protein:

The first time period is after waking up early, when there is no food for more than 10 hours, the body lacks carbohydrate and protein capabilities, and the absorption of protein supplements is the best at this time.

The second time period is within 30 minutes after strength training, when the muscles are damaged, this is the golden time for protein supplementation, which can promote the absorption of nutrients by the muscles, accelerate the recovery of the body, and the fat synthesis rate is also the lowest.

In other words, the morning and after training are the important moments when we need to supplement protein. At this time, we can supplement protein in sufficient quantities. In addition, we can also supplement appropriate amount of protein during lunch, dinner, and snacks, so that we can use up what the body has in a day. The required protein supplement is enough, and it can also reduce the waste of protein and improve the fitness effect.

Finally, let me talk about the choice of protein.

Protein powder is undoubtedly the fastest-absorbing, relatively low-calorie supplement. But the price is more expensive, not everyone can afford it.

For fitness beginners, you can get enough protein from food, just choose the right food and cook in a healthy, low-oil and salt way.

Recommended high-quality protein foods: eggs, duck eggs, partridge eggs, salmon, catfish, chicken breast, lean beef, milk, dairy products, tofu, lean pork, etc.

Among them, egg food and chicken breast meat are more economical and affordable. The protein content of a 50g egg reaches 7g, and the protein content of 100g chicken breast meat reaches about 20g. Now, do you know how to supplement protein?

How to supplement protein so that the body has the highest absorption rate? When is the best time to consume protein?

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