Maximizing Protein Absorption: What You Need to Know

Learn how different types of proteins have different absorption rates and how to maximize your body's natural protein absorption rate for better muscle growth.

Maximizing Protein Absorption: What You Need to Know

As you can see, different types of proteins have different absorption rates.


protein is the most popular fast-absorbing protein, with an estimated absorption rate of 10 grams per hour. This means that if you consume 20 grams of whey protein at the time of exercising, your body can use that protein in the two hours after exercising. Bakers can use many different ingredients to increase the protein content of their products, each with their own characteristics that will affect water absorption.

A 2001 study* demonstrated these differences, showing that those who drank whey protein experienced a greater and faster increase in circulating amino acids than those who consumed casein. In general, many studies have found that between 25 and 30 g of a complete protein is the most the body can absorb at one time. However, these numbers don't take into account what happens when you combine your protein intake with other macronutrients, which can increase the body's natural protein absorption rate and help build lean muscle mass. For example, if you apply it to a man who weighs 80 kilograms (176 pounds), you'll get approximately 94 grams of protein at each meal.

Digestive enzymes are complex proteins produced by the body to help break down food into smaller molecules so that they can be absorbed. Trypsin is a digestive enzyme that breaks down proteins to convert them into amino acids. Diseases of the stomach and small intestine can reduce the amount of enzymes produced and cause poor absorption of amino acids. Protein absorption refers to the infusion of amino acids into the bloodstream for extended periods of time, while protein synthesis refers to the use of those amino acids to build tissue.

If formulators are struggling to find the right protein for the needs of the product, mixing proteins may alleviate some absorption problems. It's smart to consume a good amount of protein before and after training, but divide the rest of your daily needs however you want and let your body take care of the rest. The small intestine is the main site of protein digestion by proteases, digestive enzymes that break down protein particles. Gainful wants to make it easier to maximize protein absorption and get the most out of protein powder supplements.

While these supplements will be absorbed more quickly than most dietary proteins, exceeding your daily recommended intake won't necessarily mean stronger muscles and greater endurance. It's important to evaluate each one separately and understand what it really means when people talk about the body absorbing proteins.