Poor absorption, the bottleneck of a protein-rich diet
Protein is an essential nutrient, helping to build muscle, regenerate tissues and support the immune system. However, according to nutritionist Karishmma Chawla - nutritionist, founder and consultant at Eatrite24x7 (Mumbai, India), the true value of protein is not in the amount you eat but in the ability your body to absorb it. "You are not what you eat, but what you absorb," she emphasized.
This process depends on the digestive system, especially stomach acid and enzymes. When these factors work poorly, protein is not broken down into amino acids, which can be used by the body. As a result, many people, even if they eat enough, still experience fatigue, hair loss, slow muscle recovery or immunity decline.
Dr. John Berardi - co-founder of Precision Nutrition (Canada), believes that the effectiveness of protein largely depends on gut health. He said: "A healthy digestive system determines how the body uses protein for energy and recovery.
Simple ways to help the body absorb protein better
Experts say that just a small change in eating habits can significantly improve protein absorption efficiency.
First of all, you should divide the amount of protein in the day, each meal about 20-30 grams, to help the body process it more easily. In addition, prioritize high-quality protein sources such as eggs, fish, lean meat or combine plant-based protein reasonably to ensure enough essential amino acids.
Another important habit is to chew food thoroughly. This supports digestive enzymes to work effectively from the beginning. At the same time, increasing fermented foods such as yogurt or kefir helps improve the gut microbiome.
In addition, fruits such as pineapple and papaya contain natural enzymes that support protein breakdown. Finally, it is necessary to gradually increase the amount of protein, avoiding overloading the digestive system.
Clearly, for protein to maximize its benefits, it is important not only to eat enough but also to absorb it properly. This is the key to a healthy and balanced body.
