Despite increasing their protein intake, many people are unable to lose weight and achieve their desired body shape. Health coach Luke Coutinho recently addressed this concern by going live on Facebook. Luke believes that no matter how much protein you consume, what really matters is the quality of the protein. At the same time, the efficiency of the digestive system in how it breaks down proteins and absorbs them into the bloodstream is also important for protein absorption in the body. In the process of losing weight, staying healthy and gaining optimal muscle mass, people have been consuming too much protein and even overestimating it. Protein is definitely the building block of cells and muscles. Protein is necessary for performance, but that doesn’t mean it’s okay to consume too much protein.
Absorption of proteins in the body depends on the efficiency of the digestive system
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In this article, we will discuss how to make your protein intake more effective and increase the absorption of protein in your body, as told by Luke Coutinho.
The effectiveness of protein is determined by how well it can be digested and absorbed.
How your body digests, absorbs, and assimilates the food you eat is important. To understand how well your body will react, it’s important to understand your body’s anatomy. Digestion of proteins begins in the stomach, producing hydrochloric acid. The stomach contains acid and a digestive enzyme known as pepsin. Many people have a lack of stomach acid, which results in excessive belching, acid reflux, and bloating. Signs of low stomach acid include feeling full even after eating only a small amount, or losing your appetite.
A poor digestive system can cause acid reflux, which can affect protein absorption.
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Also read: Health coach Luke Coutinho busts myths about protein for weight loss
The pancreas plays an important role in digestion. It produces digestive enzymes that help break down proteins into amino acids. These amino acids help absorb proteins from the blood and transport them to the liver. The liver then distributes these amino acids to the cells and muscles of the body.
Therefore, the effectiveness of protein intake depends on how well the stomach and amino acids function.
Also read: Here’s how you can lose weight by having protein in your breakfast
How to increase protein absorption in the body
As mentioned above, a healthy stomach and pancreas are important prerequisites for protein intake to be as effective as expected.
1. It is important to reduce stress This is because excessive stress directly affects the pancreas.
2. If you constantly overeat or eat too often, your body will not be able to properly digest food. It can cause inflammation in the pancreas and affect the production of digestive enzymes.
3. Consuming too much coffee or tea can affect the absorption of protein in your body. Caffeine tends to have very negative effects on the pancreas. According to Luke, consuming coffee or tea on an empty stomach can have a “disastrous” effect on your body. Their intake should be done only in limited quantities.
Eating a salad before a meal increases the production of digestive enzymes and improves protein absorption.
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Also read: 9 ways to increase protein intake for weight loss
Four. Incorporate more raw fruits and vegetables into your diet. Eat raw fruits and vegetables 15 minutes before meals to help produce digestive enzymes. Kiwi, pineapple, papaya, and mango are great fruits to include in your diet for protein breakdown. It is also effective to eat ginger and lemon or salad before meals.
Five. Dissolving 1-2 tablespoons of apple cider vinegar in water 30 minutes before meals will help your body absorb protein better.
6. People with weak digestive systems can also choose digestive enzyme supplements that help the body absorb proteins.
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