How to supplement protein, the body absorbs the highest rate? When is the best time to consume protein?

Jun 20, 2022

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Anyone who knows 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 break down the protein into amino acids, and muscles need sufficient amino acids to provide raw materials to achieve restructuring and growth.

For people during the fat loss period, 1.2-1.5g of protein per kilogram per day is required, and for those during the muscle-building period, 1.5-2g of protein per kilogram per day is required. That is to say, a 70KG bodybuilding muscle gainer needs more than 105g of protein intake per day.

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

We take this question to find the answer.

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

When you supplement protein, your body consumes as much as it needs. When you consume too much protein, the body cannot consume that much protein in time, and it will metabolize it instead of storing it for use 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 more efficient and reasonable to divide it into multiple meals, which is much more efficient and reasonable than one-time intake.

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

The study found that the body can decompose and utilize protein at about 30g each time. If you supplement protein nutrition when your body needs it most, then your fitness effect will also be improved.

A study once pointed out that there are two optimal time points for the body to consume protein:

The first time period is after getting up in the morning, in the state of not eating for more than 10 hours, the body lacks the ability of carbohydrates and protein, and the absorption of supplemental protein 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 synthesis rate of fat is also the lowest.

That is to say, the morning and after training are important times when we need to supplement protein. At this time, we can supplement protein in sufficient amount. In addition, we can also supplement appropriate amount of protein in lunch, dinner, and snacks, so that we can replenish all the body in one day. Sufficient protein supplementation can reduce protein waste and improve fitness.

Finally, let me talk about the choice of protein.

Protein powders are undoubtedly the fastest-absorbing and relatively low-calorie supplements. But the price is more expensive and not everyone can afford it.

For fitness beginners, you can get enough protein from food, just choose the right food and use healthy low-fat cooking methods.

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 are more economical. The protein content of a 50g egg reaches 7g, and the protein content of 100g chicken breast reaches about 20g. Do you know how to supplement protein?

How to supplement protein, the body absorbs the highest rate? When is the best time to consume protein?

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