In a previous article, we discussed protein consumption and absorption. But the crucial question to ask is: Are we wasting protein? Steps of protein digestion are a complicated process and the body requires the most amount of time to digest this particular nutrient. Physical fitness is not a mechanical process that involves lifting instruments and weighing scales and so on. It is an organic concept which reflects upon our lifestyle, our thinking capacities, and our ambitions. One’s physical fitness significantly determines one’s mental health and vice versa. Fleetbud is here to provide you with all the necessary information regarding the development of your body and all that goes into maintaining it. Let’s start with how our minds work and we would gradually move towards protein wastage. Do you ask a 10-year old toddler to solve a histogram graph even if you teach it to him? You don’t! Why? Yes, you guessed right. The brain of the child is not ready yet to understand the concepts of graphs, patterns, histograms and so on. The brain matures one step at a time and cannot skip them. Much like our brain, our bodies cannot skip steps as well. Fitness levels heighten with practice, patience, and perseverance. Yes. That is the bottom line. So, we ask the important question of this post: How much protein consumption is right and how much protein is wasted? Wasting protein is one of the most common mishaps on the road of physical fitness. We are always impatient and under the impression that consuming more protein leads to more muscle mass and a brilliant physique. Sorry to break the news, it doesn’t.
How much Protein consumption suits you and how much protein is wasted?
Protein absorption is as important as its consumption. The absorption range of protein is from 24 gms to 50 gms. 50 grams of protein is the most your body can absorb per meal. 50 grams of protein is absorbed by athletes, fitness stars whose bodies have been carved out according to the basic rules of practice and training. For amateurs, the range varies from 24 grams to 30 grams. This absorption range can be increased with exercise, a balanced diet, and patience. We are wasting protein if we consume anything more than our body could absorb. People, out of their busy schedules, often engage in a deadly habit. They go hungry all day, for they do not find time to eat, and consume a hefty meal at the end of the day. If you think consuming 200 grams of protein in a single serving will compensate for the undue pressure of hunger and malnutrition, you are mistaken. Our bodies cannot digest even a milligram of more than 50 grams, however, fit we may be.
Effects of extra protein consumption
We need to understand that consuming more than we could digest doesn’t only cost us more, it is also injurious to health. Where does the wasted protein go? It affects our kidneys, our small intestine and tampers with various digestive enzymes. Here are some of the consequences of consuming too much protein and ignoring other nutrients. Indigestion and diarrhea. Bad Breath. Constipation. Kidney failure. The body goes out of shape.
So, what are the ways?
The trick is to find an optimum method to increase protein consumption while giving the body the time to digest everything that we consume. Here are the various methods to gradually increase consumption without wasting protein.
Regulate your meal system and cutting on wasting protein
People not undergoing extreme-cardio exercises regularly .i.e. people who are not athletes or models have an absorption range of 25 to 30 grams of protein per serving. The trick is to break our entire diet chart into numerous small meals and ensure that our body gets time to absorb and digest the food. It is advisable to consume 25 gms of protein per meal and increasing the number of meals you have per day. That way you won’t go hungry and your body would not suffer from malnutrition. Through this meal system, you could ensure your body is furnished with the right nutrients with wasting protein.
Regulate your diet chart
The body toxins and wasted enzymes alongside many other nutrients need to be flushed out. It is crucial to our physical fitness. Therefore, the consumption of roughage is very important as that regulates our bowel movements. No amount of healthy food is going to suffice if our bowel movements are not regular. Fruits like apples and bananas have a high amount of roughage. Protein consumption depends a lot on our bowel movements.
Exercising the right amount
Working out is the best method to increase your appetite and consequently nutrient-absorption mechanisms too. When we exercise, blood circulation increases and helps reaching the minerals and nutrients everywhere necessary. The meal after a workout session is an important meal of the day. Try consuming more protein now for the body capacity to absorb protein increases by 20 – 25 grams post-workout. Having a high protein meal post-workout is perfect as the chances of wasting protein are reduced to a significant extent.
So, we understand wasting protein is a process that happens without our knowledge and we keep thinking the fault is in our stars. The fault is right there, glowing in daylight and we rarely notice it. The fault is in our lifestyle, our food charts, our expectations and ignorance of our physiology. It is of utmost importance to understand what we are doing with our bodies, what we consume and what we do to keep it up and running. The body has no spare parts.