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Having Trouble Digesting All That Protein? Here’s What To Do.
Whether your training goal is to run, jump and score like T.O. or flaunt intimidating muscle a la Ronnie Coleman, your nutrition program won’t support your aspirations if it doesn’t include plenty of protein. Problem is, large quantities of meat can be tough to digest thanks to its fat content and caloric density. Whey-protein supplements, while a viable alternative for some, can also pose issues because they are so rapidly digested. But just as we know that T.O. is never going to stop crying for the ball, we also know that you’re committed to the high-protein highway. Here are seven proven ways to navigate it safely.
MAKE WAY FOR WHEY
›› If you have trouble digesting meat, switch to a diet that’s high in whey protein, fruits and vegetables. Even lean meats harbor a certain amount of fats and cholesterol and contribute to the wear and tear on your digestive system that results from processing animal proteins. Whey protein helps reduce these concerns. Unless you have a specific problem digesting whey — and some people do — you can take it two, three or more times a day. Generally, ideal dosages range from 20–40 g for most active individuals seeking to add muscle mass.
GO FISHING FOR OMEGA-3s
›› If your diet is high in protein supplements such as whey and casein, and you’re consuming mostly lean meats such as chicken and beef, chances are you’re not getting enough omega-3 fatty acids. Including fatty fish such as salmon in your diet is a great way to boost your omegas. Fish can also be a better protein option than bird or bovine due to its ease of digestion. But if you’re not simpatico with seafood or are worried about its mercury content, go the omega-3 supplement route. (See sidebar for dosing info.)
DIAL IN DIGESTIVE ENZYMES
›› Whether or not you have problems digesting proteins, you should consider taking proteolytic enzymes (proteases) such as trypsin, chymotrypsin, pepsin, pancreatic enzymes, bromelain and papain with your protein shakes and meals (especially pre- and post-workout shakes). A recent study showed that proteases added to a whey-protein drink significantly increased amino-acid levels in the blood compared to drinking whey protein alone. The proteases allowed more of the whey protein to be digested and absorbed, resulting in more amino acids being available to muscle fibers for stimulating recovery and growth. Research in athletes also shows that protease supplements help muscles and joints recover from workouts and injuries by reducing inflammatory factors and boosting the production of anti-inflammatory factors. As Jim Rome might say, this is huge for muscle-growing and antiaging.
SAY “HI” TO HYDROLIZED WHEY
›› Another option for the whey digestion-challenged is to use a hydrolized whey-protein product with fiber. Science tells us that the bonds between amino acids in hydrolized whey protein are of the broken variety, resulting in shorter-chain proteins that are more easily digested. Feeling enlightened? Past products containing hydrolized whey left a lot to be desired in terms of flavor, but a new and improved breed tastefully bring you digestive advantages over whole-whey protein offerings. Give ’em a taste.
KNOW YOUR WHEY BUDDIES
›› Some people have difficulty digesting whey because of its rapid transit through the digestive system. Those who are under physical or emotional stress may have even more trouble effectively assimilating whey. The quick and easy fix is to consume whey protein with soluble fiber or whole foods. Doing so helps you digest whey more efficiently while increasing its effectiveness.
GET EGGY WITH IT
›› Egg protein may cost a bit more than whey, casein or soy, but it might be your best option if you have digestive issues with milk or vegetable proteins. Egg-white protein has a different amino-acid profile than whey, and therefore has its advantages for the experienced bodybuilder. The egg protein used in protein-shake formulas is digested just as quickly as whey protein; cooked egg whites, on the other hand, are digested much more slowly. Egg protein is often added to protein supplements in virtually insignificant amounts, so don’t be too impressed with its inclusion on most labels. Soy isolates, preferably isoflavone-free and the new brown-rice protein isolates, are also effective protein products and can deliver all of whey’s benefits without the negatives.
HEED THE FIBER FACTOR
High-meat diets tend to be low in fiber, and that can spell trouble, especially later in life. Your digestive tract needs fiber, both soluble and insoluble, to function properly. Soluble fiber protects the large intestine from mechanical as well as chemical damage. Insoluble fiber helps keep your digestive track clean and unobstructed, which in turn keeps you regular (and lessens the risk of someday having to wear a diaper). If you eat a lot of meat, you need to consume more than just a token amount of soluble fiber to offset the potential negative impact to your GI tract. Add the requisite amount by increasing your consumption of vegetables, fruits and legumes, or take a supplement once or twice a day.
THE DOSE WITH THE MOST
Here are M&B’s baseline recommendations for improving the digestibility and effectiveness of your high-protein diet.
/// PROTEIN: Take 1 or 1.5 g of protein per pound of body weight each day in supplement or whole-food form. Ideally, protein should be delivered to your body in about six equal doses spaced every two or three hours apart to provide a consistent influx of amino acids.
/// FIBER: Follow label information for dosing. Take one dose in the morning with a whole-food breakfast and another with a protein shake before bedtime (typically about 3–5 g of fiber per dose).
/// OMEGA-3s: Try to get at least 2–6 g per day, and as many as 10 g. Split these into two to four equal doses and take with food.
/// PROTEASE: Look for formulas that contain some or all of the following enzymes: trypsin, chymotrypsin, pepsin, pancreatic enzymes, bromelain and papain. Enzyme supplements that also contain amylases and lipases are an added bonus, since they can help you digest more carbohydrates and fats.
Supplementing with 200–500 mg of protease enzymes with your protein shake before and after your workout will help keep inflammation levels in check, increase the amount of calories you can absorb from your pre- and post-workout meals, and help your muscles recover faster from intense training. Taking them with other high-protein meals can also be beneficial. Finally, look for protein powders that have protease enzymes already added to them, as well as powders that list Aminogen (a patented mix of protease enzymes) on the label.
Whether your training goal is to run, jump and score like T.O. or flaunt intimidating muscle a la Ronnie Coleman, your nutrition program won’t support your aspirations if it doesn’t include plenty of protein. Problem is, large quantities of meat can be tough to digest thanks to its fat content and caloric density. Whey-protein supplements, while a viable alternative for some, can also pose issues because they are so rapidly digested. But just as we know that T.O. is never going to stop crying for the ball, we also know that you’re committed to the high-protein highway. Here are seven proven ways to navigate it safely.
MAKE WAY FOR WHEY
›› If you have trouble digesting meat, switch to a diet that’s high in whey protein, fruits and vegetables. Even lean meats harbor a certain amount of fats and cholesterol and contribute to the wear and tear on your digestive system that results from processing animal proteins. Whey protein helps reduce these concerns. Unless you have a specific problem digesting whey — and some people do — you can take it two, three or more times a day. Generally, ideal dosages range from 20–40 g for most active individuals seeking to add muscle mass.
GO FISHING FOR OMEGA-3s
›› If your diet is high in protein supplements such as whey and casein, and you’re consuming mostly lean meats such as chicken and beef, chances are you’re not getting enough omega-3 fatty acids. Including fatty fish such as salmon in your diet is a great way to boost your omegas. Fish can also be a better protein option than bird or bovine due to its ease of digestion. But if you’re not simpatico with seafood or are worried about its mercury content, go the omega-3 supplement route. (See sidebar for dosing info.)
DIAL IN DIGESTIVE ENZYMES
›› Whether or not you have problems digesting proteins, you should consider taking proteolytic enzymes (proteases) such as trypsin, chymotrypsin, pepsin, pancreatic enzymes, bromelain and papain with your protein shakes and meals (especially pre- and post-workout shakes). A recent study showed that proteases added to a whey-protein drink significantly increased amino-acid levels in the blood compared to drinking whey protein alone. The proteases allowed more of the whey protein to be digested and absorbed, resulting in more amino acids being available to muscle fibers for stimulating recovery and growth. Research in athletes also shows that protease supplements help muscles and joints recover from workouts and injuries by reducing inflammatory factors and boosting the production of anti-inflammatory factors. As Jim Rome might say, this is huge for muscle-growing and antiaging.
SAY “HI” TO HYDROLIZED WHEY
›› Another option for the whey digestion-challenged is to use a hydrolized whey-protein product with fiber. Science tells us that the bonds between amino acids in hydrolized whey protein are of the broken variety, resulting in shorter-chain proteins that are more easily digested. Feeling enlightened? Past products containing hydrolized whey left a lot to be desired in terms of flavor, but a new and improved breed tastefully bring you digestive advantages over whole-whey protein offerings. Give ’em a taste.
KNOW YOUR WHEY BUDDIES
›› Some people have difficulty digesting whey because of its rapid transit through the digestive system. Those who are under physical or emotional stress may have even more trouble effectively assimilating whey. The quick and easy fix is to consume whey protein with soluble fiber or whole foods. Doing so helps you digest whey more efficiently while increasing its effectiveness.
GET EGGY WITH IT
›› Egg protein may cost a bit more than whey, casein or soy, but it might be your best option if you have digestive issues with milk or vegetable proteins. Egg-white protein has a different amino-acid profile than whey, and therefore has its advantages for the experienced bodybuilder. The egg protein used in protein-shake formulas is digested just as quickly as whey protein; cooked egg whites, on the other hand, are digested much more slowly. Egg protein is often added to protein supplements in virtually insignificant amounts, so don’t be too impressed with its inclusion on most labels. Soy isolates, preferably isoflavone-free and the new brown-rice protein isolates, are also effective protein products and can deliver all of whey’s benefits without the negatives.
HEED THE FIBER FACTOR
High-meat diets tend to be low in fiber, and that can spell trouble, especially later in life. Your digestive tract needs fiber, both soluble and insoluble, to function properly. Soluble fiber protects the large intestine from mechanical as well as chemical damage. Insoluble fiber helps keep your digestive track clean and unobstructed, which in turn keeps you regular (and lessens the risk of someday having to wear a diaper). If you eat a lot of meat, you need to consume more than just a token amount of soluble fiber to offset the potential negative impact to your GI tract. Add the requisite amount by increasing your consumption of vegetables, fruits and legumes, or take a supplement once or twice a day.
THE DOSE WITH THE MOST
Here are M&B’s baseline recommendations for improving the digestibility and effectiveness of your high-protein diet.
/// PROTEIN: Take 1 or 1.5 g of protein per pound of body weight each day in supplement or whole-food form. Ideally, protein should be delivered to your body in about six equal doses spaced every two or three hours apart to provide a consistent influx of amino acids.
/// FIBER: Follow label information for dosing. Take one dose in the morning with a whole-food breakfast and another with a protein shake before bedtime (typically about 3–5 g of fiber per dose).
/// OMEGA-3s: Try to get at least 2–6 g per day, and as many as 10 g. Split these into two to four equal doses and take with food.
/// PROTEASE: Look for formulas that contain some or all of the following enzymes: trypsin, chymotrypsin, pepsin, pancreatic enzymes, bromelain and papain. Enzyme supplements that also contain amylases and lipases are an added bonus, since they can help you digest more carbohydrates and fats.
Supplementing with 200–500 mg of protease enzymes with your protein shake before and after your workout will help keep inflammation levels in check, increase the amount of calories you can absorb from your pre- and post-workout meals, and help your muscles recover faster from intense training. Taking them with other high-protein meals can also be beneficial. Finally, look for protein powders that have protease enzymes already added to them, as well as powders that list Aminogen (a patented mix of protease enzymes) on the label.