How does hydration affect protein absorption from protein powder?

Hydration is an important factor in protein absorption from protein powder. Water is required for the digestive system to break down and absorb nutrients, including protein, from the foods we eat.

Dehydration can lead to decreased blood flow to the gut and reduce the effectiveness of digestive enzymes, leading to impaired nutrient absorption, including protein. In contrast, adequate hydration can enhance protein digestion and absorption.

A study published in the Journal of the International Society of Sports Nutrition found that adequate hydration is essential for maximizing the benefits of protein supplementation, particularly in athletes. The study found that when protein was consumed with a high volume of water (4.4 mL/kg body weight), it led to greater increases in muscle protein synthesis compared to when it was consumed with a low volume of water (1.5 mL/kg body weight).

In addition, a review published in the Journal of the American College of Nutrition found that increased water intake can improve kidney function and reduce the risk of kidney damage associated with high protein intake.

Overall, adequate hydration is crucial for optimal protein absorption from protein powder, and can also have additional health benefits. It is important to drink enough water throughout the day, particularly when consuming protein powder or engaging in physical activity.