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As this article about nutrient absorption came to life, it was evident that the amount of information would include much more than just protein sources and late-night meals. Therefore, it has been broken into a small group of five articles on 10 ways to increase nutrient absorption.

1) VARY YOUR PROTEIN SOURCES
Bodybuilders often have the nasty habit of eating the same thing day after day after day because they feel like they know what they’re getting, or because it’s convenient. Not only is eating this way a drag, but you are actually setting yourself up for some kind of deficiency. Tuna, tuna, tuna, chicken, chicken, chicken to get your daily grams of protein. But a gram is not a gram is not a gram! Neither chicken nor fish has the amino acid balance to be considered perfect proteins. In fact chicken (which is considered a complete protein source) is low in some essential amino acids, namely some of the branched-chain amino acids that are so important in building and maintaining muscle mass.

Incomplete proteins, which lack or are disproportionately low in certain essential amino acids, even affect the way that the rest of the protein is absorbed. Eating the same proteins every day may set you up for a relative deficiency in one or more amino acids. That can lead to a catabolic state (muscle breakdown), since your body will be forced to sacrifice a muscle cell in order to access a particular essential amino acid.

Repetitive diets have also been linked to acquired food allergies. The theory is that byproducts of a particular protein build up, causing the immune system to react and form antibodies. Every time the offending food is then consumed a chain reaction begins, with the body treating the food as a foreign protein rather than a source of nutrition.

Getting protein from a variety of sources such as turkey, lean pork, a variety of fish, different kinds of beans (especially brown beans), lean beef, whey protein supplements such as Muscle Milk, tofu and lentils as well as the old standards of chicken breast and tuna can help prevent any deficiencies and ensure that you are making full use of every gram of protein that you take in. Learn how to vary your menu. Experiment with herbs and spices and make things more interesting!

2) AVOID LATE-NIGHT MEALS
Many bodybuilders and other athletes trying to put on muscle mass are paranoid about not getting enough food in them throughout the day. Some even believe that they should force-feed a lot late at night, or have a super high-calorie protein drink for added “safety.” Such habits may help you put on a few pounds of fat, but late-night meals are not the most efficient way to feed muscles.

The body’s metabolic rate is highest during the morning and early afternoon hours. Most nutrients are digested, absorbed and utilized most efficiently at this time. That’s the time of day that the highest number of calories should be taken in! That’s also the time of day when you could end up in a catabolic state if you don’t eat enough.

Large meals late at night, especially if they are high in protein, can also interfere with quality sleep patterns. Too much protein can actually increase your metabolic rate at just the time when you are trying to shut down, repair, rest and recuperate. Excessive carbs taken in late in the evening are more likely to be stored as fat than as glycogen because energy demands are lower and blood sugar levels tend to be more stable.

Try to allot your food intake so that the vast majority of calories (at least 75%) are taken in before evening. You can still have an evening snack, as long as it’s a combination of carbs and protein and is low fat. Intentional force feeding probably isn’t the best, most efficient or healthiest way to go.

This article gives a good perspective of the nutrient absorption benefits of avoiding late-night meals. It also highlighted an issue that many bodybuilders are unfamiliar with- the real value of protein sources.

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Author: Rex Grogan
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