- Protein is the building block of all the human cells in the body. Without adequate protein intake your bodily systems cannot properly function. Protein absorption is an often overlooked topic, but nevertheless important. Your body can’t effectively use the protein it intakes if it is not absorbed into your system
- In combination with the protein foods and supplements you’re probably already taking there is a secret weapon to help you get the best protein and amino acids absorption. That secret weapon is fiber
- Yes fiber. As it turns out fiber is not just necessary for the baby boomer set who want to avoid constipation and maintain regularity. Fiber was first though to make it harder for your body to absorb minerals but new studies are finding the opposite is true and that it actually aids protein absorption
Here is a list of the top foods that aid protein absorption:
1. Black beans
Yes they truly are magical. One cup of black beans has an astounding 19 grams of fiber. Considering the average American only gets about 10 per day that is a great number. Plus they are super high in protein meaning they just might be the perfect food.
Bran has come a long way in taste and variety. There are some brand cereals and muffins out there that actually don’t taste like a chunk of cardboard. Bran muffins are the best and typically have around 5 grams per muffin.
3. Lima Beans
Remember those gross tasting beans your mom made you eat that you secretly tried to feed the dog but found out Fido wouldn’t eat them either? Turns out those lima beans are packed with fiber. About 13 grams per cup to be exact.
4. Baked beans
Everyone’s favorite BBQ sidekick is loaded up with fiber. These baked bad boys pack about 10 grams of fiber per cup and are also loaded with protein.
Not too many people know the avocado is a high fiber food. It can be made several different types of ways from a dip to a sandwich. Either way it has anywhere from 10-12 grams of fiber.
This fruit contains about 8 grams of fiber per cup. It is the perfect complement to a bowl of bran cereal or mix it in your favorite protein shake to help aid absorption.
7. Cooked Split Peas
Split pea soup isn’t just a delicious soup it is also a fiber feast. Cooked split peas contain approximately 15 grams of fiber which is the highest on this list. Split peas are very versatile in cooking and can be used in a variety of dishes to keep your taste buds from getting bored.
This breakfast classic is full of complex carbohydrates for sustained energy and has about 4 grams of fiber per cup. Pair it up with an egg white omelet and you’re in bodybuilder heaven.
9. Whole wheat pasta
Whole wheat pasta provides energy, tastes great and is a better alternative to regular pasta. It contains 7 grams of fiber per cup.
Not only are pears a juicy tasty fruit full of antioxidants they also have 6 grams of fiber in one medium sized pear.
Tags: protein absorption