What protein for the night?

Although interest in all issues related to protein in the diet is mainly attributed to people who care about physical fitness, it is worth knowing that this nutrient is extremely important for everyone. Unfortunately, it is often underestimated by people who avoid exercise or generally avoid greater effort in life.

1. Proteins with different absorption kinetics
2. Daytime and night-time proteins

This is important to note, as protein malnutrition not only results in muscle weakness and an increased risk of falls and injuries, but also in mood disorders, concentration problems and a weakened immune system. One area of knowledge about dietary protein is digestibility and the associated kinetics of absorption. This knowledge can be used, among other things, when selecting protein sources for meals at different times of the day.

Proteins with different absorption kinetics

In order for proteins consumed in the diet to perform their biological functions in the body, they must be broken down by specific digestive enzymes. Genes encoding the production of proteases, i.e. biochemical agents that break down and modify proteins, account for as much as 2% of the mammalian genome. This means that approximately 2% of genes are responsible for the production of these enzymes. Most proteases, although not all, are active in the digestive tract.

These enzymes are also called proteinases. They include, among others, peptidases, which break down peptides that are smaller than proteins but also consist of amino acids. Proteases in the digestive system play the most important role in the small intestine, but they are also present in the mouth and stomach. They are responsible for obtaining molecules from food that build all tissues and are active in all regulatory systems.

The exact amount of protein from a given meal that is absorbed into the body depends, among other things, on enzyme activity, and problems with enzymes occur in many genetic disorders. Portion size is also important. Proteins from different foods are also absorbed at different rates, as differences in structure are accompanied by certain differences in absorption kinetics. This is also due to the varying content of accompanying substances in different products, such as fats or fibre.

Daytime and night-time proteins

Knowing the rate of breakdown and absorption of nutrients from specific food sources, you can precisely select the type of protein depending on the time of day you eat a given meal or the length of breaks between meals. Among conventional foods, proteins from chicken eggs and dairy products are the most easily absorbed.

The breakdown of proteins from lean meats and fish is only slightly slower, and significantly longer from fatty hard cheeses and meats, legumes, grains, nuts and seeds. While it is recommended to consume rapidly digestible proteins in the first half of the day, sources of amino acids that break down gradually are more advisable in the evening. Slowly digestible proteins are also recommended in the case of long intervals between meals during the day (lasting more than 4 hours).

In fatty cheeses and meats, fat is the factor that slows down digestion, while in legumes and other plant sources it is fibre. However, milk proteins contain one protein fraction that is slowly absorbed ‘by nature’. This is casein, which, thanks to its molecules covered with an outer layer (i.e. micellar form), prolongs the absorption process. It is found in the highest quantities in cottage cheese. In order to include slow-digesting protein in your diet without risking excessive fat or fibre overload, it is worth considering adding a casein supplement to your menu, which is free of most carbohydrates and fats. Casein appears to be one of the best proteins for night-time consumption.