absorption rate of whey protein
Just an fyi, here are some of the articles I read. There are more . . .
One of the websites:
http://bale.wordpress.com/2007/07/06/protein-absorption-rate/
tp://bale.wordpress.com/2007/07/06/protein-absorption-rate/hanging old school ideas and crushing myths since 2006
Protein Absorption Rate in Humans
July 6, 2007
According to this study, A Review of Issues of Dietary Protein Intake in Humans, written by Shane Bilsborough and Neil Mann, it states…
Absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg white to 8 to 10 g/h for whey protein isolate. Slowly absorbed amino acids such as casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min,totaling ~ 7 g/h) promote leuceine balance, a marker of protein balance, superior to that of a single dose of 30 g of whey protein or free amino acids which are both rapidly absorbed (8 to 10 g/h), and enhance amino acid oxidation.
Quite interesting. It drives home the point that eating smaller portioned meals of less than 15-10 grams of protein is optimal. It also tells us that ingesting 40 grams of protein whey for post-workout drink is not only a waste of money as it gets excreted or is converted into carbs and then stored as body fat, among other things.
http://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/
How Fast Do You Digest Whey Protein?
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Oct 15, 2013 | By Joseph Eitel
Joseph Eitel
Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and Huddle.net. He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog, PromoteHealth.info, has become an authority in the healthy-living niche. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science.
Photo Credit Paul Kane/Getty Images News/Getty Images
Whey is a byproduct formed during the making of cheese. Once thought of as a waste product, whey is today recognized as one of the highest quality sources of protein on the planet. In fact, it features the highest biological value of any protein, meaning it is digested and absorbed more efficiently than other proteins. Check with your doctor before trying whey protein supplements.
Interested in losing weight? Learn more about LIVESTRONG.COM's nutrition and fitness program!
Types
You’ll find two main types of whey protein at any fitness store. Whey protein concentrate is the more affordable option, although it does not contain as high a protein concentration as compared with the other type of whey supplement, whey protein isolate. WPI formulas are processed further than WPC formulas to remove most of the fat and lactose. This yields a higher concentration of protein and increased rate of absorption once consumed. Both types are considered fast-absorbing proteins, although WPI is a purer and better-absorbed form of whey protein.
Digestion
Whey protein begins the digestion process in your stomach and continues through the small intestine. The entire digestion process is fast. According to Helen Kollias, Ph.D., an expert in muscle development, whey protein navigates your gastrointestinal tract within a matter of 1.5 hours. However, the digestion process can take longer if you consume whey protein with milk or casein. These other proteins cause the whey to coagulate, which allows it to stay in your stomach longer. This is an effective strategy for a more gradual release of amino acids into your body. Professor Deborah Spurlock, Department of Chemistry, Indiana University Southeast, reports casein digestion takes about seven hours.
Absorption Rate
Since the digestion process of whey is fast compared to other proteins like casein or meat proteins, it’s important for your body to absorb the amino acids fast as well. Amino acids are the building blocks of protein, and whey contains all of the essential amino acids your body needs, making it a complete protein. Whey is absorbed at a rate of about 8 grams to 10 grams per hour, according to Kollias. This is a much higher rate compared to casein protein, which may absorb at a rate of less than 5 grams per hour.
Amount
Based on the research of Dr. Kollias, 15 grams of whey protein per serving is the ideal amount to consume. It maximizes the amount of the whey your body can digest and absorb in a 1.5 hour period. However, this doesn’t factor in protein used by the body for energy or proteins simply not absorbed by your body. So, 20 grams to 25 grams of whey protein following each workout may be optimal. This is according to the University of Illinois McKinley Health Center, which also states that athletes in training may benefit from up to 50 grams of whey protein per day. Consult your doctor to determine how much whey is right for you.
Read more: http://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/#ixzz2iIQqVMMX
9 Jul
Dear Mark: How Much Protein Can You Absorb and Use from One Meal?
Welcome! If you want to lose weight, gain muscle, increase energy levels, reduce stress or just generally look and feel healthier you've come to the right place. Subscribe to my free weekly newsletter for tips, advice and special insider-only information. Learn more about the Primal Lifestyle by visiting the Primal Blueprint 101 page. Thanks for visiting!
Early last week, I received an email from a reader. The subject was protein absorption, and it referred to something I’d written several weeks past in this post on Leptin Reset among other things. I had suggested that your body can only deal with about thirty grams of protein in one sitting. I immediately realized that this statement wasn’t nuanced enough and might give the wrong impression, so I explained what I meant in a bit more detail in the comment board. After receiving the following email (thanks for keeping me honest, Brandon!) I figured I would revisit this topic and further articulate what we know about the human body and dietary protein utilization.
Let’s go.
Hi Mark,
I had a question about protein intake. In an older post, you mentioned something about anything beyond 30 grams of protein in a single meal likely being turned into glucose or fat, but I’ve heard different things from others. So, how much protein can you really use in one meal?
Brandon
First off, “meal” is the key word, one that I omitted in my original statement. Eating 50 grams of straight protein – and protein alone, whether it’s whey protein or 99% fat-free lean sirloin – is probably going to have a different effect than eating a mixed meal which contains 50-some odd grams of protein in addition to fat and digestible, fermentable, and insoluble carbohydrates. In other words, protein is rarely eaten alone. It’s eaten atop salads, alongside veggies, with starches, and it often comes imbued with animal fat (as meat). It’s eaten as a meal.
Digestion takes a long time, and it’s not a segmented procession of different meals through the gastrointestinal tract. Food isn’t separated into “meals” in your stomach. It’s just all food, all mashed together. If you still have breakfast in your stomach when your lunch enters the picture, lunch and breakfast will meet and mingle. Stomach acid breaks the food down into a big semifluid mass of partially digested food components, water, digestive enzymes, and hydrochloric acid – all referred to as chyme. When the chyme is “ready,” it’s pushed through the duodenum (where nutrient extraction begins) and into the intestines.
Once the protein part of the chyme has been broken down by enzymes into amino acids, amino acid absorption by the intestines can begin. Amino acid transporters grab amino acids and transport them through the cells lining the intestinal wall and from there into the bloodstream to be delivered to other parts of the body. But because the pool of amino acid transporters is limited, amino acids are typically absorbed by the small intestine at a rate of 5-10 grams per hour. This would suggest, at first glance, that the original “30 grams of protein per sitting” figure is close to correct. If you can only absorb, say, 7 grams of protein per hour, and the bolus of digested protein and other foods takes 4 to 5 hours to wind its way through the intestine, you’re gonna absorb maybe 28-35 grams. Right?
Not exactly. It turns out that our digestive process is fairly fine-tuned and regulated by the composition of whatever’s being digested. The presence of protein in chyme actually causes the secretion of CCK, a hormone that slows down the intestinal contractions that move food along, thus giving the protein more time to be transported by amino acid transporters. So, while it’s technically true that we aren’t absorbing 30 grams (let alone more) of protein all at once, it will eventually be absorbed.
Clearly, a fair amount is directed to normal tissue growth and repair. If it’s much more than that, a few possibilities enter the picture. Some will be directed towards a short term storage option referred to as the “labile protein reserve.” In this case, skeletal muscle tissue will take up some of the excess amino acids and simply store then for possible near future use (like within a day or so or for emergencies). Beyond that, your body will want to oxidize excess amino acids directly for fuel or convert them to glucose in the liver via gluconeogenesis. It will convert the nitrogen from the amino acids into ammonia and you will excrete that in your urine. If levels get too high in the bloodstream, your pH will shift (more acidic) and calcium will be called upon to balance pH out again. As we have seen with some people going full Primal, larger intakes of protein can offset lowered carb intake by generating significant rises in glucose through gluconeogenesis. Indeed, there are a lot of options the body has when you eat a high protein meal.
I still wouldn’t “stuff” myself on protein. If you have to force feed that lean chicken breast, perhaps your body’s trying to tell you something. Upon digestion, excess carbs and fat can be limitlessly and easily absorbed and assimilated (as body fat or glycogen) or burned off, but excess protein still requires extra work. Protein digestion produces toxic metabolites that we can usually get rid of, even on higher protein intakes, but there’s clearly a limit. Our bodies finding protein to be extremely filling? Our intestines actually slowing down the digestive process when protein is present? This is just how our bodies absorb protein at their own pace. They take their sweet time, but they get it all.
Okay, so we do absorb most of the protein we eat, whether it’s a 30-gram whey shake that’s absorbed in a couple hours or a large porterhouse whose protein is absorbed in ten hours. We’re not pooping amino acids. But are we using all that protein? Is it doing uniquely proteiny stuff, like building muscle? Or will everything above 30 grams get converted into glucose?
That depends. Many factors affect how your body utilizes a given amount of protein:
Body Size
If you’re a bigger person (longer limbs, more potential spots for amino acids to be utilized), you can handle more absolute protein, and that protein will be more likely to go toward muscle protein synthesis.
If you’re smaller, the reverse is true. You simply don’t need as much absolute protein for structural demands, and you’ll have a lower threshold before protein becomes an energy substrate. If you eat the same steak as the bigger guy (all else being equal), you won’t “use” as many of the amino acids as he will.
Activity Level
Are you sedentary? You require less protein. Your muscles aren’t getting the signal to build and grow stronger and adapt to an imposed demand. The RDA of 0.36g/lb bodyweight should suffice.
Are you moderately active, jogging here and there, maybe riding the bike to work once or twice a week, and doing some basic lifting in the gym? You can use a bit more, as physical activity increases protein demand.
Are you actively trying to pack on muscle mass, and working out accordingly? You can use a lot more protein, up to and perhaps even over 1g/lb bodyweight.
Age
Muscle maintenance in the elderly seems to require larger relative amounts of dietary protein. In one study, the RDA of 0.36g/lb bodyweight wasn’t enough to prevent some muscle catabolism.
Stress Level
Chronic stress, as indicated by chronically elevated cortisol levels, reduces muscle protein synthesis (protein doing proteiny stuff) and increases gluconeogenesis (conversion of protein into glucose).
It’s also worth noting that amino acids do other stuff, too, beyond building muscle and providing energy substrates when in excess. It’s not as if amino acids that don’t go toward rippling pecs are immediately converted into glucose. No, they’re also:
Taken up by the intestines, both as an energy source for the small intestine and to form a reserve pool of amino acids that the body can draw upon during fasting or starvation (when there’s little to no dietary amino acids input) instead of breaking down skeletal muscle to turn into energy, at least in rats.
Precursors for various neurotransmitters (like serotonin and dopamine).
So, to answer the question – yes, we’re probably absorbing all the protein we eat, but, depending on what we’re doing with our time, how old we are, how large or small we are, how active we are, how much we’re lifting, and how much stress we’re under, we’re all using the protein we absorb in different ways and proportions. As is often the case, the answer brings up even more questions. But that’s okay, because that’s just something else to explore.
Until next time, Grok on!
Read more: http://www.marksdailyapple.com/dear-mark-how-much-protein-can-you-absorb-and-use-from-one-meal/#ixzz2iIVYYEUs
One of the websites:
http://bale.wordpress.com/2007/07/06/protein-absorption-rate/
tp://bale.wordpress.com/2007/07/06/protein-absorption-rate/hanging old school ideas and crushing myths since 2006
Protein Absorption Rate in Humans
July 6, 2007
According to this study, A Review of Issues of Dietary Protein Intake in Humans, written by Shane Bilsborough and Neil Mann, it states…
Absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg white to 8 to 10 g/h for whey protein isolate. Slowly absorbed amino acids such as casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min,totaling ~ 7 g/h) promote leuceine balance, a marker of protein balance, superior to that of a single dose of 30 g of whey protein or free amino acids which are both rapidly absorbed (8 to 10 g/h), and enhance amino acid oxidation.
Quite interesting. It drives home the point that eating smaller portioned meals of less than 15-10 grams of protein is optimal. It also tells us that ingesting 40 grams of protein whey for post-workout drink is not only a waste of money as it gets excreted or is converted into carbs and then stored as body fat, among other things.
http://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/
How Fast Do You Digest Whey Protein?
This Article has been added to your favorites. View your profile
0 Comments
Oct 15, 2013 | By Joseph Eitel
Joseph Eitel
Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and Huddle.net. He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog, PromoteHealth.info, has become an authority in the healthy-living niche. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science.
Photo Credit Paul Kane/Getty Images News/Getty Images
Whey is a byproduct formed during the making of cheese. Once thought of as a waste product, whey is today recognized as one of the highest quality sources of protein on the planet. In fact, it features the highest biological value of any protein, meaning it is digested and absorbed more efficiently than other proteins. Check with your doctor before trying whey protein supplements.
Interested in losing weight? Learn more about LIVESTRONG.COM's nutrition and fitness program!
Types
You’ll find two main types of whey protein at any fitness store. Whey protein concentrate is the more affordable option, although it does not contain as high a protein concentration as compared with the other type of whey supplement, whey protein isolate. WPI formulas are processed further than WPC formulas to remove most of the fat and lactose. This yields a higher concentration of protein and increased rate of absorption once consumed. Both types are considered fast-absorbing proteins, although WPI is a purer and better-absorbed form of whey protein.
Digestion
Whey protein begins the digestion process in your stomach and continues through the small intestine. The entire digestion process is fast. According to Helen Kollias, Ph.D., an expert in muscle development, whey protein navigates your gastrointestinal tract within a matter of 1.5 hours. However, the digestion process can take longer if you consume whey protein with milk or casein. These other proteins cause the whey to coagulate, which allows it to stay in your stomach longer. This is an effective strategy for a more gradual release of amino acids into your body. Professor Deborah Spurlock, Department of Chemistry, Indiana University Southeast, reports casein digestion takes about seven hours.
Absorption Rate
Since the digestion process of whey is fast compared to other proteins like casein or meat proteins, it’s important for your body to absorb the amino acids fast as well. Amino acids are the building blocks of protein, and whey contains all of the essential amino acids your body needs, making it a complete protein. Whey is absorbed at a rate of about 8 grams to 10 grams per hour, according to Kollias. This is a much higher rate compared to casein protein, which may absorb at a rate of less than 5 grams per hour.
Amount
Based on the research of Dr. Kollias, 15 grams of whey protein per serving is the ideal amount to consume. It maximizes the amount of the whey your body can digest and absorb in a 1.5 hour period. However, this doesn’t factor in protein used by the body for energy or proteins simply not absorbed by your body. So, 20 grams to 25 grams of whey protein following each workout may be optimal. This is according to the University of Illinois McKinley Health Center, which also states that athletes in training may benefit from up to 50 grams of whey protein per day. Consult your doctor to determine how much whey is right for you.
Read more: http://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/#ixzz2iIQqVMMX
9 Jul
Dear Mark: How Much Protein Can You Absorb and Use from One Meal?
Welcome! If you want to lose weight, gain muscle, increase energy levels, reduce stress or just generally look and feel healthier you've come to the right place. Subscribe to my free weekly newsletter for tips, advice and special insider-only information. Learn more about the Primal Lifestyle by visiting the Primal Blueprint 101 page. Thanks for visiting!
Early last week, I received an email from a reader. The subject was protein absorption, and it referred to something I’d written several weeks past in this post on Leptin Reset among other things. I had suggested that your body can only deal with about thirty grams of protein in one sitting. I immediately realized that this statement wasn’t nuanced enough and might give the wrong impression, so I explained what I meant in a bit more detail in the comment board. After receiving the following email (thanks for keeping me honest, Brandon!) I figured I would revisit this topic and further articulate what we know about the human body and dietary protein utilization.
Let’s go.
Hi Mark,
I had a question about protein intake. In an older post, you mentioned something about anything beyond 30 grams of protein in a single meal likely being turned into glucose or fat, but I’ve heard different things from others. So, how much protein can you really use in one meal?
Brandon
First off, “meal” is the key word, one that I omitted in my original statement. Eating 50 grams of straight protein – and protein alone, whether it’s whey protein or 99% fat-free lean sirloin – is probably going to have a different effect than eating a mixed meal which contains 50-some odd grams of protein in addition to fat and digestible, fermentable, and insoluble carbohydrates. In other words, protein is rarely eaten alone. It’s eaten atop salads, alongside veggies, with starches, and it often comes imbued with animal fat (as meat). It’s eaten as a meal.
Digestion takes a long time, and it’s not a segmented procession of different meals through the gastrointestinal tract. Food isn’t separated into “meals” in your stomach. It’s just all food, all mashed together. If you still have breakfast in your stomach when your lunch enters the picture, lunch and breakfast will meet and mingle. Stomach acid breaks the food down into a big semifluid mass of partially digested food components, water, digestive enzymes, and hydrochloric acid – all referred to as chyme. When the chyme is “ready,” it’s pushed through the duodenum (where nutrient extraction begins) and into the intestines.
Once the protein part of the chyme has been broken down by enzymes into amino acids, amino acid absorption by the intestines can begin. Amino acid transporters grab amino acids and transport them through the cells lining the intestinal wall and from there into the bloodstream to be delivered to other parts of the body. But because the pool of amino acid transporters is limited, amino acids are typically absorbed by the small intestine at a rate of 5-10 grams per hour. This would suggest, at first glance, that the original “30 grams of protein per sitting” figure is close to correct. If you can only absorb, say, 7 grams of protein per hour, and the bolus of digested protein and other foods takes 4 to 5 hours to wind its way through the intestine, you’re gonna absorb maybe 28-35 grams. Right?
Not exactly. It turns out that our digestive process is fairly fine-tuned and regulated by the composition of whatever’s being digested. The presence of protein in chyme actually causes the secretion of CCK, a hormone that slows down the intestinal contractions that move food along, thus giving the protein more time to be transported by amino acid transporters. So, while it’s technically true that we aren’t absorbing 30 grams (let alone more) of protein all at once, it will eventually be absorbed.
Clearly, a fair amount is directed to normal tissue growth and repair. If it’s much more than that, a few possibilities enter the picture. Some will be directed towards a short term storage option referred to as the “labile protein reserve.” In this case, skeletal muscle tissue will take up some of the excess amino acids and simply store then for possible near future use (like within a day or so or for emergencies). Beyond that, your body will want to oxidize excess amino acids directly for fuel or convert them to glucose in the liver via gluconeogenesis. It will convert the nitrogen from the amino acids into ammonia and you will excrete that in your urine. If levels get too high in the bloodstream, your pH will shift (more acidic) and calcium will be called upon to balance pH out again. As we have seen with some people going full Primal, larger intakes of protein can offset lowered carb intake by generating significant rises in glucose through gluconeogenesis. Indeed, there are a lot of options the body has when you eat a high protein meal.
I still wouldn’t “stuff” myself on protein. If you have to force feed that lean chicken breast, perhaps your body’s trying to tell you something. Upon digestion, excess carbs and fat can be limitlessly and easily absorbed and assimilated (as body fat or glycogen) or burned off, but excess protein still requires extra work. Protein digestion produces toxic metabolites that we can usually get rid of, even on higher protein intakes, but there’s clearly a limit. Our bodies finding protein to be extremely filling? Our intestines actually slowing down the digestive process when protein is present? This is just how our bodies absorb protein at their own pace. They take their sweet time, but they get it all.
Okay, so we do absorb most of the protein we eat, whether it’s a 30-gram whey shake that’s absorbed in a couple hours or a large porterhouse whose protein is absorbed in ten hours. We’re not pooping amino acids. But are we using all that protein? Is it doing uniquely proteiny stuff, like building muscle? Or will everything above 30 grams get converted into glucose?
That depends. Many factors affect how your body utilizes a given amount of protein:
Body Size
If you’re a bigger person (longer limbs, more potential spots for amino acids to be utilized), you can handle more absolute protein, and that protein will be more likely to go toward muscle protein synthesis.
If you’re smaller, the reverse is true. You simply don’t need as much absolute protein for structural demands, and you’ll have a lower threshold before protein becomes an energy substrate. If you eat the same steak as the bigger guy (all else being equal), you won’t “use” as many of the amino acids as he will.
Activity Level
Are you sedentary? You require less protein. Your muscles aren’t getting the signal to build and grow stronger and adapt to an imposed demand. The RDA of 0.36g/lb bodyweight should suffice.
Are you moderately active, jogging here and there, maybe riding the bike to work once or twice a week, and doing some basic lifting in the gym? You can use a bit more, as physical activity increases protein demand.
Are you actively trying to pack on muscle mass, and working out accordingly? You can use a lot more protein, up to and perhaps even over 1g/lb bodyweight.
Age
Muscle maintenance in the elderly seems to require larger relative amounts of dietary protein. In one study, the RDA of 0.36g/lb bodyweight wasn’t enough to prevent some muscle catabolism.
Stress Level
Chronic stress, as indicated by chronically elevated cortisol levels, reduces muscle protein synthesis (protein doing proteiny stuff) and increases gluconeogenesis (conversion of protein into glucose).
It’s also worth noting that amino acids do other stuff, too, beyond building muscle and providing energy substrates when in excess. It’s not as if amino acids that don’t go toward rippling pecs are immediately converted into glucose. No, they’re also:
Taken up by the intestines, both as an energy source for the small intestine and to form a reserve pool of amino acids that the body can draw upon during fasting or starvation (when there’s little to no dietary amino acids input) instead of breaking down skeletal muscle to turn into energy, at least in rats.
Precursors for various neurotransmitters (like serotonin and dopamine).
So, to answer the question – yes, we’re probably absorbing all the protein we eat, but, depending on what we’re doing with our time, how old we are, how large or small we are, how active we are, how much we’re lifting, and how much stress we’re under, we’re all using the protein we absorb in different ways and proportions. As is often the case, the answer brings up even more questions. But that’s okay, because that’s just something else to explore.
Until next time, Grok on!
Read more: http://www.marksdailyapple.com/dear-mark-how-much-protein-can-you-absorb-and-use-from-one-meal/#ixzz2iIVYYEUs
Replies