Malabsorption Prevents Muscle Building–Here’s How to Improve Food Absorption

Malabsorption can be due to various factors, such as infection, food intolerance, allergies, or an inability to make digestive enzymes.

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You could 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.

Adequate Food Absorption

Preserving skeletal muscle is crucial for maintaining both functional capacity and metabolic health. Muscle mass maintenance is regulated by the balance between the building (protein synthesis) and the breakdown rates of muscle mass. Both processes are highly responsive to what we eat and our level of physical activity.

Muscle synthesis rates are, in particular, directly affected by protein intake. However, this depends on various factors, including dietary protein digestion and amino acid absorption.

“Malabsorption can lead to malnutrition, which can cause muscle wasting and, therefore, decrease muscle size and strength,“ Yasi Ansari, a registered dietitian, board specialist in sports dietetics, and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times. ”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.”

Malabsorption can also lead to deficiencies in other key nutrients (such as vitamins and minerals) necessary for muscle maintenance and growth.

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, according to Ansari. Examples of protein sources that contain all essential amino acids are beef, poultry, fish, quinoa, and buckwheat.

“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,” said Bobban Subhadra, who holds a doctorate in microbiology and immunology and has published extensively in journals including Nature and Science.

The Role of Digestive Enzymes

Digestive enzymes also play a crucial role in ensuring 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. However, some people lack these enzymes. The three main enzymes are:

• Amylases: break down carbohydrates
• Lipases: digest fat
• Proteolytic enzymes: metabolize 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 release hydrochloric acid and enzymes such as pepsin. Stomach acid neutralizes salivary amylase. The pancreas also releases hormones, including lipases, proteases, and pancreatic amylases, to further degrade food. Bile, produced by the liver and sequestered in the gallbladder, is released into the small intestine to aid the digestion of fats. Many raw plants, including vegetables and fruits, also contain enzymes that aid in their digestion.

What Causes Malabsorption?

Ansari said malabsorption can be caused by various factors, such as infection, food intolerance, allergies, or an inability to make digestive enzymes because of disease.

“The gut microbiota also plays a role here; a healthy microbiome can enhance nutrient absorption, while dysbiosis can contribute to malabsorption,” Subhadra, CEO of biotech firm Biom Pharmaceutical, told The Epoch Times.

Dysbiosis refers to an imbalance of microorganisms in the gut, or microbiome.

“Aging can alter gut function, leading to decreased production of digestive enzymes and changes in gut motility,” he said.

Certain medications, especially antibiotics (clindamycin, ciprofloxacin, and macrolides) and proton pump inhibitors (PPIs), can disrupt gut flora and interfere with nutrient absorption. Dietary factors, including a low-fiber or highly processed diet and surgical procedures involving the gastrointestinal tract, such as gastric bypass, can further affect nutrient absorption, Subhadra said.

How to Improve Absorption

Amino acids are the building blocks of protein, with essential amino acids from food sources playing a crucial role in stimulating muscle growth.

The post-workout period, typically 30 to 60 minutes after training, is considered the optimal time for nutrient absorption, known as the anabolic window. During this time, glycogen stores decrease, and muscle fibers are damaged. Consuming carbohydrates and essential amino acids can replenish glycogen stores and initiate muscle protein synthesis with a high absorption rate.

Subhadra suggested several other strategies to improve nutrient absorption, including the following:

• A diet rich in fiber, probiotics, and prebiotics can support a healthy gut microbiome.
• Staying well-hydrated aids digestion and nutrient absorption.
• Employing cooking techniques, such as fermenting, soaking, or lightly cooking vegetables, can enhance nutrient bioavailability.
• Eating smaller and more frequent meals can promote better digestion and absorption.
• Taking digestive enzyme supplements may help improve nutrient uptake.

Ansari advised 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 that you have been experiencing, and determining whether digestive enzymes or other supplements are necessary. The dietitian will also suggest dietary changes or substitutions. The ultimate goal is to find foods that you can comfortably digest, absorb, and tolerate.