Absorbable Protein

I'm impressed with the effects of the creatine capsules that I've been taking, two per day which translates to 2 x 3.5 grams for a total of 7 grams per day. This the recommended daily dose but I should probably be taking more as the table in Figure 1 recommends.

Figure 1

For the moment I'll stick with the two capsules although the advertising for this product was deceptive. The capsules are supposedly vegan-friendly as the advertisement in my previous blog post clearly shows. However, I suspect this is not the case and the bottle shows nothing to support this claim. So I empty the contents of the two capsules into a drink and assorb the creatine that way. The chemical has definitely affected my mental functioning. I seem to be a lot sharper and any mental images that I create are very clear. I noticed this last night when I was trying to sleep. If I imagined a word, I could see all the letters vividly in my mind's eye.

The content of this post however, is about protein sources that the body can easily absorb. The source is this YouTube video. I got Gemini to summarise it for me (link):

The YouTube video titled "Over 70? THIS $1 Food Builds Muscle FASTER Than Protein Powders | Senior Health Tips" by the Seniors Circle channel discusses six inexpensive whole foods that can build muscle more effectively for older adults (over 70) than expensive protein powders.

The video's central argument is that the body needs absorbable protein with natural enzymes and minerals, which whole foods retain but powders often strip away.

Here is a summary of the six foods, their benefits, and tips for consumption:

1. Lentils (Number 1)

   • Benefit: Provides 18g of protein per cup and contains spermidine, a compound that Japanese research suggests can reverse cellular aging in muscle tissue by triggering autophagy (clearing out damaged proteins) [15:03]. Studies showed a lentil group gained more muscle mass and had improved mitochondrial function compared to a whey protein powder group [15:20].

   • Consumption Tips: Sprouting for 48 hours before cooking can increase protein content by 30% [16:09]. Cooking them with turmeric and black pepper in bone broth is recommended, as turmeric reduces inflammation that blocks muscle growth [16:26].

2. Cottage Cheese (Number 2)

   • Benefit: Contains 25g of slow-releasing casein protein per cup and conjugated linoleic acid (CLA), which targets age-related muscle wasting by blocking muscle breakdown enzymes [12:31]. Eating it before bed helps create an anti-catabolic environment, maximizing muscle repair during sleep [12:40].

   • Consumption Tips: The best protocol is eating one cup of full-fat cottage cheese mixed with ground flaxseed and berries about 1 hour before bedtime [13:27].

3. Black Beans (Number 3)

   • Benefit: Provides 15g of protein per cup and a unique resistant starch that feeds beneficial gut bacteria, influencing muscle growth through the gut-muscle axis [09:52]. Harvard researchers found older adults who ate beans daily had significantly higher levels of growth hormones (GH and IGF-1), comparable to people 20 years younger [10:06].

   • Consumption Tips: Eating them with brown rice in a 1:1 ratio creates a complete protein [11:18]. Soaking dried beans overnight with a teaspoon of apple cider vinegar can break down compounds that interfere with protein absorption [10:54].

4. Whole Eggs (Number 4)

   • Benefit: Eating the whole egg (including the yolk) produces 40% greater muscle protein synthesis than eating egg whites alone [07:24]. The yolk contains Vitamin D, omega-3s, and phosphatidic acid, which activates mTor, the master switch for muscle growth [07:39].

   • Consumption Tips: Optimal preparation is soft-boiled or poached with a slightly runny yolk to preserve heat-sensitive vitamins and maximize digestibility [08:19]. Eating them within 30 minutes of waking up jumpstarts muscle protein synthesis for the entire day [08:50].

5. Canned Sardines (Number 5)

   • Benefit: A single can contains 23g of complete protein, plus massive amounts of Vitamin D (often deficient in seniors) and omega-3 fatty acids that reduce chronic inflammation, allowing the body to absorb protein better [04:44]. Studies showed seniors eating sardines three times a week increased grip strength by 28% in 2 months [05:02].

   • Consumption Tips: Eat them with the soft, completely edible bones included, as they provide highly absorbable calcium [06:02]. Consuming them within 2 hours after any physical activity increases muscle protein synthesis by up to 50% [06:19].

6. Greek Yogurt (Number 6)

   • Benefit: Contains casein protein, a slow-releasing protein that feeds muscles steadily for up to 7 hours [02:13]. Its combination of the amino acid leucine and probiotics triggers muscle growth and enhances protein absorption in ways powders cannot replicate [02:51].

   • Consumption Tips: Consume about 3/4 of a cup of plain Greek yogurt mixed with honey and berries approximately 30 minutes before your main meal [03:16]. Choose plain yogurt with at least 20g of protein per serving and avoid sugary, flavored varieties [03:53].