You might be doing everything right to build muscle and strength: eating enough protein, consuming a wide variety of nutrient-rich, colorful foods, and engaging in regular resistance training. However, all of this effort might not be enough if your digestive tract cannot properly absorb the nutrients necessary for muscle growth and maintenance.
Preserving skeletal muscle is crucial for maintaining both functional capacity and metabolic health. Muscle mass maintenance is regulated by the balance between muscle protein synthesis (building muscle) and breakdown rates. Both processes are highly responsive to food intake and physical activity. Protein ingestion, in particular, directly impacts muscle synthesis rates. However, this effect depends on various factors, including dietary protein digestion and amino acid absorption.
Yasi Ansari, a Registered Dietitian, Board Specialist in Sports Dietetics, and Spokesperson for the Academy of Nutrition and Dietetics, told the Epoch Times that “malabsorption can lead to malnutrition, which can cause muscle wasting and, therefore, decrease muscle size and strength. It’s essential to understand the root cause of malabsorption to better understand why higher amounts of protein might not be enough to preserve muscle mass.”
Bobban Subhadra, who has published extensively in journals including Nature and Science and holds a Doctoral degree in Microbiology and Immunology, emphasized to the Epoch Times that food absorption is crucial for maintaining muscle mass and strength, as it directly impacts the availability of essential nutrients, particularly proteins and amino acids. When food is absorbed properly, the body can effectively utilize these nutrients for muscle synthesis and repair.
Malabsorption, on the other hand, can lead to deficiencies in key nutrients (like protein, vitamins, and minerals) necessary for muscle maintenance and growth. “The gut microbiota also plays a role here; a healthy microbiome can enhance nutrient absorption, while dysbiosis can contribute to malabsorption,” Subhadra adds.
He further explains that it’s essential that protein sources are not only high in quantity but also of high quality (containing all essential amino acids) and easily digestible. “If malabsorption issues exist, it may be more effective to focus on optimizing nutrient absorption rather than solely increasing protein intake. This may involve dietary adjustments or addressing underlying gastrointestinal issues.”
The Role of Digestive Enzymes
Digestive enzymes also play a very important role to ensure proper absorption and digestion of nutrients, as they are used by the body to break down macronutrients (fats, proteins and carbohydrates) into their individual components. Some people, however, lack these enzymes. The three main enzymes include:
- Amylase: breaks down carbohydrates
- Lipases: digests fat
- Proteolytic enzymes: metabolizes protein
Chewing triggers the release of some of these digestive enzymes, with salivary amylase being released in the mouth. Once food reaches the stomach, the stomach cells are triggered to release acids and enzymes, including pepsin and gastric amylase. Stomach acid neutralizes salivary amylase, allowing gastric amylase to take over. The pancreas also releases hormones, including bile and pancreatic enzymes, to further degrade food. Many raw plants, including vegetables and fruits, also contain enzymes that aid in their digestion.
What Causes Malabsorption?
Ansari says that malabsorption can be caused by various factors, such as infection, intolerances, allergies or an inability to make digestive enzymes because of disease.
Subhadra explains that “aging can alter gut function, leading to decreased production of digestive enzymes and changes in gut motility.” Additionally, certain medications, especially antibiotics and proton pump inhibitors, can disrupt gut flora and interfere with nutrient absorption. Dietary factors, including a low-fiber or highly processed diet, as well as surgical procedures involving the gastrointestinal tract, such as gastric bypass, can further impact nutrient absorption, he says.
How To Improve Absorption
Amino acids are the building blocks of protein, with essential amino acids (those consumed in the diet) playing a crucial role in stimulating muscle growth. The post-workout period, typically 30-60 minutes after training, is considered the most optimal time for nutrient absorption, known as the anabolic window. During this time, glycogen stores are low, and muscle fibers are damaged, making it an ideal opportunity for nutrient intake. Consuming carbohydrates and essential amino acids during this period can replenish glycogen stores and initiate muscle protein synthesis with a high absorption rate.
Subhadra suggests several strategies to improve nutrient absorption. Optimizing gut health is key; consuming a diet rich in fiber, probiotics, and prebiotics can support a healthy gut microbiome. Staying well-hydrated also aids digestion and nutrient absorption. Certain cooking techniques, such as fermenting, soaking, or lightly cooking vegetables, can enhance nutrient bioavailability. Eating smaller, more frequent meals can promote better digestion and absorption. In some cases, digestive enzyme supplements may help improve nutrient uptake.
Ansari advises first contacting a physician for lab testing, which may include stool, blood, and breath tests. Afterward, connect with a registered dietitian nutritionist to receive individualized nutrition recommendations. The dietitian will typically conduct a comprehensive assessment by reviewing your daily intake, identifying any symptoms you have been experiencing, and determining if digestive enzymes or other supplements are necessary. They will also suggest dietary changes or substitutions. The ultimate goal is to find foods that you can comfortably digest, absorb, and tolerate.
“Understanding the connection between gut health, nutrient absorption, and muscle maintenance is essential, especially for aging populations. Fostering awareness about the importance of gut health can lead to better dietary choices and health outcomes for individuals at risk of malabsorption and related health issues,” says Subhadra.
A version of this article has been published by the Epoch Times.
