In my previous post about protein, I spoke more to beginners and gave general protein intake recommendations. This post however, is the post that I had intended to write when I sat down to write the last one. Here we are going to talk more in depth about protein.
Digestibility
Protein is mostly digested in the small intestine. It is broken down into amino acids by various digestive enzymes. Proteins that are broken down into di-peptides and tri-peptides (amino acids joined by peptide bonds), begin to enter the blood stream. Keep in mind, not all protein that enters the blood stream is retained within the body. Some of it is discarded as waste. Studies have been conducted where participants were given a measured amount of a particular protein source and the protein in was compared to the protein out. For example, if a participant consumed 25g of a protein source and 3g of protein showed up in the participant's waste, that protein source's digestibility is 88% (22g absorption/25g intake=0.88*100=88%).
Source: National Research Council. Recommended Dietary Allowances, 10th ed. National Academy Press, 1989.
As you probably noticed, whey protein is not on this list. Based on studies I've read in the past (that I don't have in front of me right now so you'll just have to take my word on it), I would say that whey protein is around 97-98%. If I'm wrong, I'll come back and correct myself. If I'm off by +/- 1% it wouldn't matter anyway. 1g more or 1g less of protein absorption isn't significant. This further reinforces my statement that supplements aren't necessary but are helpful. The huge benefit of whey protein is it's portability and convenience.
Again, here are the affiliate links to the proteins that I personally take. (I still suggest the banana cream by Optimum Nutrition. Delicious.)
Optimum Nutrition 100% Gold Standard Whey
Dymatize Nutrition Elite Whey Protein
I will continue next week with Part 3 of the protein series. As always feel free to comment with any questions, like, and share on social media. God bless!!!
