The process of breaking down protein begins with chewing. From there, protein travels through your stomach and small intestine before entering the bloodstream. You can enhance protein absorption by consuming certain foods.

Protein is an essential nutrient in your body. It forms the building blocks of your muscles, hair, eyes, organs, and many hormones and enzymes. Protein also plays a crucial role in repairing and maintaining body tissues.

However, not all protein sources are equal, and there are ways to help your body utilize protein more effectively.

Proteins are large molecules made up of smaller units called amino acids. There are 20 different amino acids, but your body can produce only 11 of them on its own. The remaining nine, known as essential amino acids, must be obtained through your diet.

Complete protein sources, such as meat, fish, eggs, and dairy, contain all nine essential amino acids. These are also referred to as whole or complete proteins.

Other protein sources, like nuts, beans, and seeds, provide only some essential amino acids. However, combining certain plant-based foods, such as rice and beans, can create a complete protein that contains all the essential amino acids your body needs.

If you’re unsure about how much protein you need daily, here’s a simple way to calculate it.

The Role of Enzymes in Protein Digestion

Protein digestion starts the moment you begin chewing. Your saliva contains enzymes like amylase and lipase, which primarily break down carbohydrates and fats, not proteins.

Once the protein reaches your stomach, it encounters hydrochloric acid and enzymes called proteases, which start breaking the protein into smaller chains of amino acids. These amino acids are connected by peptide bonds that proteases work to break down.

The partially digested protein then moves into the small intestine. Here, the pancreas releases additional enzymes along with bicarbonate, which neutralizes stomach acid to create an environment where digestive enzymes can function optimally.

Key enzymes in the small intestine include:

• Trypsin

• Chymotrypsin

• Carboxypeptidase

How Is Protein Absorbed?

Protein absorption takes place in the small intestine, which has tiny finger-like projections called microvilli. These structures increase the surface area available for absorption, maximizing how many amino acids and nutrients can be taken up.

Once absorbed, the amino acids enter your bloodstream and are transported to cells throughout the body, where they assist in repairing tissues and building muscle.

How to Improve Protein Absorption

To boost protein absorption, focus on consuming whole protein sources that contain all nine essential amino acids, such as:

• Meat

• Fish

• Eggs

• Dairy products

For vegetarians, combining plant-based foods can provide complete proteins. Here are some examples:

It was once thought that vegetarians had to eat these complementary proteins in the same meal, but now we know the body can combine proteins from various meals throughout the day to form complete proteins. For vegetarians, maintaining variety in the diet is essential.

Helpful Habits for Better Protein Digestion

Besides choosing the right protein sources, adopting certain lifestyle habits can help you get the most from the protein you eat, such as:

• Eating protein regularly throughout the day

• Chewing food thoroughly

• Managing stress levels

• Avoiding vigorous exercise immediately after meals

• Limiting alcohol intake

• Addressing any health conditions that affect digestion, like diabetes or liver disease

• Taking probiotics such as Bacillus coagulans 30, which may improve protein absorption

• Spreading protein intake evenly rather than consuming it all at once

• Maintaining a consistent exercise routine

In Summary

Protein is a vital nutrient needed by nearly every part of your body. It is broken down in your mouth, stomach, and small intestine and then absorbed into the bloodstream as individual amino acids.

To maximize the benefits of the protein you eat, focus on complete protein sources and practice good habits like thorough chewing.

Ready to increase your protein intake? Incorporate these high-protein foods into your meals and shakes!