Components to avoid to effectively protect absorption
Protein drinks are an important source of nutritional supplementation, but not every combination is suitable. According to Suzanne Fisher - clinical nutritionist in Florida, USA, adding added sugar can cause the total amount of sugar to exceed 10% of daily energy needs, increasing the risk of metabolic disorders. In addition, combining many types of sugary alcohols such as erythritol and sorbitol can easily cause bloating and abdominal distension.
Acid juices such as oranges or cranberries can reduce the solubility of whey protein, affecting digestion and absorption. Meanwhile, added fiber, if used excessively, will absorb water, making the mixture thick, causing indigestion.
A less noticed factor is hot liquids. High temperatures can denature whey protein, making it harder for the body to absorb effectively. Therefore, experts recommend using cool water or room temperature when mixing.
How to choose a suitable drinking base
Although filtered water is a popular choice, it is not optimal. Milk provides more protein and carbohydrates, supporting better muscle recovery and development after exercise. An ideal protein intake should be about 20-30 g, used before or after exercise to optimize effectiveness.
In addition, frozen fruits or green vegetables can be added to increase micronutrients without affecting protein quality. Choosing the right ingredients helps optimize nutritional value and limit digestive side effects.
