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Top Fastest Absorbing Proteins – Why It Matters! – Thomas DeLauer
Out of all the proteins out there, chicken, fish, beef, turkey, protein powders, milk protein powders, soy, pea, whatever. Out of all of those, which one gets in your body and gets utilized the fastest? Well, before we really investigate that, we have to become really clear on one thing. There’s a big difference between absorption and utilization.
Let’s go ahead and let’s jump right into this and look at a study that was published in the International Journal of Sports Nutrition and Exercise Metabolism.
This study used specific techniques to figure out roughly how quickly different proteins were absorbed. Again, not necessarily talking about protein synthesis where the body takes the protein that was absorbed and then actually construct something with it.
Just to give you a rough idea, they found that whey protein absorbs at about eight to ten grams per hour. They found that pea proteins usually about three to four grams per hour. Then they found like a steak is like 10 grams per hour.
You can already see some complexity there. You can already start poking holes in this, because that implies that we can only absorb like 10 grams per hour. Well we know that we can absorb more protein than that. The point is, is it starts to give us a little bit of a breakdown. Again, this is what it comes back down to, how fast our GI system, our gastrointestinal system can actually break things down.
Here’s what’s interesting, they found that when subjects consumed casein protein, it inhibited full body leucine oxidation and protein breakdown by 34%, a few hours down the line, whereas whey protein did not.
What this implies is that when you took in a casein protein that digested slower, it did protect the body from breaking down its own body tissues, which is phenomenal. Whey protein did not do that. But then on the contrary, when subjects consumed whey protein, they had a 68% increase in muscle protein synthesis right after they took it, compared to 31% with the casein.
I guess this comes back to full circle being like pick your poison or pick your pudding, I guess. Which one are you after? Whey protein in this particular case, absorbs really fast but left you with your body being at risk of burning up its own tissue once it’s digested and done, which is pretty short window.
For the sake of this study, I’m going to talk about it. Casein protein provided you with less of an actual spike in the beginning, but provided protein synthesis that protected the body from breaking down over the course of the day.
Here’s the thing. Protein synthesis isn’t just elevated right after a workout or right after you break a fast. Protein synthesis is elevated for usually like 24 hours after a given stimulus, so it kind of doesn’t matter in some ways, as long as the protein synthesis is aggregating the total amount that it should over the course of 24 hours, then who cares?
Who cares if 75% of your protein synthesis is happening right here and 25% is happening the rest of the day, or if it’s happening at 25% throughout the whole day. At the end of the day, you’re still getting the overall muscle recovery. It’s only when you start getting into finely tuned things, like very difficult workouts and intermittent fasting where you’re trying to time things right that it really starts to matter.
Now, how much protein can you absorb at once? Well, let’s take a look at a study that was published in the Journal of Physiology. This took a look at individuals that consumed 20 grams of protein post-workout versus 40 grams of protein post workout.
There you have it. A long winded breakdown, long winded explanation, but at the end of the day, it all makes sense. Make sure you keep it locked in here to my channel, and do check out somewhere down below in the description. See you soon.