How protein consumption can help (or hurt) your training goals

It's Not What You Think

When it comes to protein, it’s not as simple as getting your daily recommended intake and calling it a day. Not all protein is created equal, and the way our body absorbs protein plays an important role in how much we’re able to synthesize into muscle. Here’s our quick cheat sheet for how to get the most out of every shake, bar, and burger — and keep your body happy while you’re at it.

Optimize your protein consumption

We’ve touched on this in another blog post, but it bears mentioning again because the way we fuel our bodies is just as important as what type of fuel we’re putting in.

Research suggests that the body can’t make use of more than 25-30 grams of protein per day. And for maximum absorption, you’ll need to split that into smaller portions — the max amount of protein that can be digested per sitting is around 10 grams. In other words, super high-protein meals don’t really pay off, because your body can only process so many grams at a time.

Aim to split your protein intake into 2-3 (or more) sittings, consumed at least 2 hours apart. This will give your body adequate time to properly absorb each serving and put it to good use. To really boost absorption, pair your protein with complex carbs and foods containing Vitamin B6 to boost amino acid absorption and synthesis.

OUR FAVORITE TYPES -The Most Absorbable Types of Protein

Whey

Whey protein, which comes from milk, is widely considered to be one of the most bioavailable forms of protein you can eat. Whey contains high levels of branched-chain amino acids (BCAAs), and our bodies are able to digest it quickly to build new muscles and support recovery.

Eggs

Eggs have the highest protein digestibility-corrected amino acid score (PDCAAS) of all whole foods, meaning they are both a high-quality protein and very digestible. Like whey protein, egg protein is an excellent source of the amino acid leucine, which is vital to muscle health.

Brown Rice

Whey protein, which comes from milk, is widely considered to be one of the most bioavailable forms of protein you can eat. Whey contains high levels of branched-chain amino acids (BCAAs), and our bodies are able to digest it quickly to build new muscles and support recovery.

Hemp

Eggs have the highest protein digestibility-corrected amino acid score (PDCAAS) of all whole foods, meaning they are both a high-quality protein and very digestible. Like whey protein, egg protein is an excellent source of the amino acid leucine, which is vital to muscle health.