Many bodybuilders believe that eating huge amounts of protein necessarily leads to a significant gain in muscle mass. Although it is optimal to consume an average of 2g of protein per kilo of body weight, few consider the degree of efficiency of their digestive system in absorbing these proteins. How to optimize protein synthesis and nutrient distribution?
1. Split your protein intake throughout the day
One of the keys to optimally absorbing protein is proper dosage. Taking 100g of protein twice a day and consuming that same 200g over 5 or 6 meals a day will not yield the same result.
2. Consume probiotics
Too few bodybuilders underestimate the key role good bacteria play in efficient digestion and muscle building. These “good” bacteria live in the stomach and intestines, and help digest food so that it is more easily absorbed.. They also destroy bad bacteria so they don’t stay in the body.
3. Eat animal protein that your body tolerates
Some like dairy and meat, some don’t. You don’t have to force yourself to eat foods you can’t stand. However, we have to experiment to see which foods are well digested and assimilated. Efficient digestion means optimal assimilation of nutrients present in food.
4. Use protein supplements that you digest well
The taste and quality of a product matters a lot when choosing its booster or its protein powder. Corn nothing matters as much as the body’s ability to assimilate them properly.
5. Eat enough fiber
Fiber is crucial for many functions in the body and in the digestive process. They are a “non-nutrient” because the body does not absorb them. They are particularly useful in high-protein diet programs, as this type of diet slows transit and can promote constipation. The fibers, by absorbing the water they carry with them to the intestines, promote optimal transit, even when the diet is high in protein. Also, thefiber slows down the absorption of sugars. This helps regulate sugar levels, which is beneficial for any bodybuilder as it prevents the rise in insulin, which drives sugars into fat stores.
6. Supplement with glutamine
Glutamine is the most abundant amino acid in the body. When you supplement with glutamine, you provide the body with many benefits, including muscle recovery and immune support. What’s more, it improves digestion and protects the intestinal wall. It therefore allows you to better assimilate the protein you consume on a daily basis.
7. Take digestive enzymes
Enzymes are present in the digestive system. When you chew food, the enzymes mix with the saliva and begin the process of degradation so that these foods are better assimilated. By supplementing with digestive enzymes, you improve this process.