Protein digestion rates and what they actually mean....

<3Frosty · 03-18-2008, 01:12 PM

Im curious. Most of us know that we have a wide range of digestion rates for protein. For instance, most of us know whey protein can digest anywhere from 30-45 minutes. Milk has both casein and whey, and casein digests anywhere from 5-7 hours.

BUT, what does that mean? Does that mean that after the first 45 minutes, i wont have ANY protein available to my body for the next 4-6 hours? Or does it mean that the protein digests OVER a 5-7 hour period and i have a constant release of protein for my body?

Also, if i ingest only 10-15 grams, seems like that might not last long if it is constantly being used throughout the night. I figure this, your body has a hard time digesting this protein, its slow. But if you give it a small amount, and it does indeed break down and make available this protein over a 5-7 hour span, a small amount might be digested in as little as 4 hours! So, would it be wise to ingest well over 30 grams to make sure your body actually has a constant supply?

Adding to this, if i load up on casein protein, wouldnt that give me a pretty large amount of protein over a 5-7 hour period? Perhaps one of our biggest protein meals of the day should be right before bed?

**Thomas_Rivera** · 03-18-2008, 01:21 PM

It means that the amino acid levels will peak in your body around those times.

<3Frosty · 03-18-2008, 01:42 PM

Quote:

Originally Posted by Thomas_Rivera

It means that the amino acid levels will peak in your body around those times.

So, wouldnt it make sense to go with a diverse protein source pre-bed? Perhaps have some fish, milk (ew, not a good mixture), and something else? Perhaps egg whites or even whole eggs?

That way, your amino acid levels can peak at various times throughout the night?

**Thomas_Rivera** · 03-18-2008, 02:12 PM

No, casien protein is like a glue in some sense, it will slow down the relative digestion rate of the other protein. Things in your stomach intermingal and digest together, it's not layered like that.

Determined 08 · 03-18-2008, 02:57 PM

Quote:

Originally Posted by <3Frosty

So, wouldnt it make sense to go with a diverse protein source pre-bed? Perhaps have some fish, milk (ew, not a good mixture), and something else? Perhaps egg whites or even whole eggs?

That way, your amino acid levels can peak at various times throughout the night?

Cottage chesse before you go to bed is great. Try a cup or so depending out your macro needs. Some drink milk but the problem with this is milk still has sugars in it. Test stuff out. Cottage cheese should work for everyone cause it is a casienate protein.

**Zack** · 03-18-2008, 04:52 PM

most things u'll have before bed will at least have a little sugar, but as long as it's not like it's going to keep you up all night.

Other than that pretty much just a casein protein shake will be fine before bed, and if you need it you can take in some foods along with it like cottage cheese or something of the sort to give your stomach that at least semi-full feeling so it'll release some endorphins and you get a good night's sleep.

zane81 · 03-18-2008, 05:23 PM

I never drink protein with milk, just water.....i know it's nasty but doesn't jack my stomach up. I always drank 30g of protein every 3 hours.

**Zack** · 03-18-2008, 05:26 PM

so are u drinking all ur protein? that's not the best idea man. I mean it's basically like Lee Priest said, If you can't get food, then shakes are the next best alternative. you should be taking most of ur protein from food.

zane81 · 03-18-2008, 05:35 PM

yeah back in the day I used to, like an idiot. I def. don't do that anymore. I eat alot of red meat which everyone tells me is bad. There is a list that you can see what foods go best with what blood types....i can't remember where i found that tho.

<3Frosty · 03-18-2008, 10:17 PM

Quote:

Originally Posted by Thomas_Rivera

No, casien protein is like a glue in some sense, it will slow down the relative digestion rate of the other protein. Things in your stomach intermingal and digest together, it's not layered like that.

Would it slow down the digestion rate to the point where my actual basis of mixing those proteins would be ineffective though?

**Thomas_Rivera** · 03-18-2008, 11:16 PM

Quote:

Originally Posted by <3Frosty

Would it slow down the digestion rate to the point where my actual basis of mixing those proteins would be ineffective though?

I'm pretty sure you'll just get a mix at one protein peak and not individual peaks. You know when they say fat slows down digestion? Same idea. Whats funny is that even the carbs in milk don't digest too fast.

<3Frosty · 03-19-2008, 10:59 AM

Quote:

Originally Posted by Thomas_Rivera

I'm pretty sure you'll just get a mix at one protein peak and not individual peaks. You know when they say fat slows down digestion? Same idea. Whats funny is that even the carbs in milk don't digest too fast.

So, basically the slowest digesting protein will be the one that tells you when everything else you eat in a given meal will peak? Ugh.

**Thomas_Rivera** · 03-19-2008, 03:18 PM

Quote:

Originally Posted by <3Frosty

So, basically the slowest digesting protein will be the one that tells you when everything else you eat in a given meal will peak? Ugh.

It will slow it down. It's like mixing different GL carb sources, it averages off.

<3Frosty · 03-19-2008, 08:51 PM

Quote:

Originally Posted by Thomas_Rivera

It will slow it down. It's like mixing different GL carb sources, it averages off.

GL? GI?

**islander** · 03-20-2008, 04:34 AM

im geussing GL glycemic load. hey thomas what source do you use when looking up GL's?

**Thomas_Rivera** · 03-20-2008, 03:11 PM

Quote:

Originally Posted by <3Frosty

GL? GI?

GL, glycemic load, like Islander said. Glycemic load is a more effective way of judging sugar digestion. Glycemic index is really outdated, it doesn't take into consideration the other factors that determine sugar digestion speed. Just do this, look up carrots for glycemic index and glycemic load, glycemic index will say carrots are bad, but glycemic load which takes into consideration the bigger picture has them as a good food.

Quote:

Originally Posted by islander

im geussing GL glycemic load. hey thomas what source do you use when looking up GL's?

Nutritiondata.com any food you input will show a GL value. YOu can also look up lists on the internet, most of them will be the same, but i always check fromnutrition data because its where I go the most.

<3Frosty · 03-20-2008, 05:49 PM

Thanks for the tips Rivera

<3Frosty · 03-20-2008, 05:55 PM

Wow, that site is amazing. Im going to have to read up on that alot.