9 Best Way To Increase Your Protein Intake

If you work out daily or go to the gym for gain muscular body moss, then you must have take extra protein. But do you know? The amount of protein you take is well absorbed in your body or not? Offcourse you read it absolutely right. Weather your body is not able to absorb those all proteins or amino acids well then it goes to waste. And you may not get any benefit of getting enough protein. Digestive problems have been seen in many people due to lack of proper protein absorption. In this article we’ll know about 9 best way to increase your protein intake instantly.

How much protein requirement for normal exercising guys?

As you know that a person doing normal workout should take protein 0.6 to 0.8 grams per kg body weight. And if you do heavy workouts, your protein intake can range from 1 gram to 1.2 grams per kg body weight or slightly higher. It depends on your workout intensity.

The protein cannot be stored in your body as like carbohydrates and fats, so you need to take it daily. There may be two types of protein sources for you. Either you take it in your daily meals or you take it in powder form called whey and isolate protein.

How should your protein feeding pattern?

What should be best protein feeding way ? So that the whole protein taken which is taken by you completely absorbed by your body and not even a little part is wasted.

An average exercising person needs approx 60 to 70 grams of protein per day. Now you can fulfill this protein requirement through your high protein rich diet and protein powder.

You should keep your overall deit schedule under 4 to 5 diet on the daily the basis. Such as Breakfast, Lunch Pre Workout Meal, Post Workout Meal, and Dinner. You may add any extra meal in between.

After following above method, you can easily complete your daily protein requirement. In this way, you can meet your daily protein requirement by taking your protein in different meals.

According to a recent scientific study, a human body can absorb only 25 to 30 grams of protein in about 3 to 5 hours. If you consume more protein than this in one go, it is not absorbed by your body in a specific time and will turn into a waste product.

Therefore you should not take abundant protein in at one time. Always take protein in different time interval through different diet.

If you do heavy workouts, then you need 100 to 150 grams or more of protein per day, for gain lean muscular body.

In this way you have been known that it is necessary to improve protein absorption capability, if you want to gain muscular body. Otherwise you may have to face gastric problem.

We are going to tell you some such ways by which you can increase the absorption capability of protein with naturally way without any medication.

9 best way to increase your protein intake?

(1) Pineapple

If you take a high protein rich diet and you have to face problems related to digestion, then pineapple can be a better option for you for proper digestion of protein.

A special protein digestion enzyme protease is found in Pineapple for the digestion of proteins. Which helps immensely in the digestion of proteins.

(2) Papaya

Papaya has also occur protein digestive enzyme called papain which help in more protein digestion. Therefore wheather you seems indigestion from protein rich meal then you add papaya in your daily diet.

(3) Yoghurt/curd

Yoghurt and curd both have excellent source of probiotics. Probiotics have good microbial folra which help in your proper digestion of food. You must add yoghurt or curd in your daily meal.

It also maintain ph level in your body including digestive enzymatic reactions. Yoghurt and curd also help in boost immunity.

(4) Fiber rich diet

If you want to increase the digestion of carbohydrate fat or protein, then you have to include fiber rich diet in your daily diet. You have to ensure 25 to 30 grams of fiber per day in your diet.

Fiber rich diet e.g banana, broccoli, oats, spinach, etc are must include in your meal. By adding the right quantity of fiber, you can make your digestive system strong and get rid of indigestion problems. Fiber rich diet also help in weight loss management.

(5) Increase your water intake

You would know that water is essential for the digestion and absorption of any nutrients in the body. Even if there is a slight deficiency of water in the body, it affect to the overall health of the whole body.

That’s why it is very important to stay hydrated, especially when you do exercise or workout daily. You should drink sufficient water daily. During exercising or working out, you can take small amounts of water in between.

(6) Quantity of your meal

Along with the quality of the food, the quantity also matters in the digestion of the food. You should follow your diet according to ideal diet rule. First you should take heavy breakfast, then lunch, then pre workout meal, after that post workout meal, and in last dinner.

Because by eating more food in one or two go, digestion is not able to get proper and come issue related to indigestion.

Always take food small quantity at a multipal time interval instead of single more feed. Apart from this, you should eat food by sitting comfortably and proper chewing it and not in a hurry.

(7) Regular exercise

Regular exercise or any other physical activities are must for your proper digestion of foods. Sedentary lifestyle may badly affect your body’s digestive function. Not able to produce sufficient amount of proper digestive juices.

(8) Overcome stress

Any type mental stress release stress hormone ” cortisol”. Stress hormone badly affect your digestive system because they inhibits the digestive enzymes and overall disturb health.

So that make sure you avoid any type unwanted stress and stay happy always. To get rid of stress, you should do yoga and listen your favorite music.

(9) Avoid allergic food

If have allergy from any protein rich diet you should avoid them. Because they may disturb your digestive system and overall your whole health.

Bottom line

In this way, by adopting the above mentioned 9 best way, you can increase your protein intake by strengthening your digestion because if the absorption capacity of protein intake in your body will increase then you will be able to gain maximum muscle mass.

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