Protein Intake

[Creation]

Hello again.

I've read conflicting statements about protein intake. I've basically read that you should ingest 1g X body weight. I recently read the following:


Then why are so many people that you see training religiously in the gym not getting progressively larger as time goes on? This lack of muscle growth is mostly attributed to their poor diets. If you want your time in the gym to count you should increase your protein intake up to 2 g X body weight. So if you are 200lbs and are trying to climb to 220lbs you should be eating around 450 g of protein a day.

I weigh 162 pounds and I'm trying to figure out what kind of diet would give me that much protein. 324 g of protein daily seems very, very high.

[bigtavi8]

In my experience i grow very well on 1.5g per pound of body weight. Currently Im 240 and take in 360g protein per day and Ive been growing better than ever. If i was to go by the 2g/lb ratio i would need to add around 100g protein so id need at least another meal or 2. Either that or up my portion size greatly. I say dont go by formula because everyone can be different. Start with around 250g and work your way up if gains are not coming in 2-3 weeks time.

[GothicBeast]

The protein intake is not as direct as it seems, if you consume 450g of protein this does not mean that your body absorbed the full amount of it. this is why you should consume it around the clock and associate it with "catalysts" to help the protein absorption. so to ensure that you are absorbing enough PURE protein; you need to consume 1.5 - 2 times the standard amount. you should also consider that the "type" of protein you consume at night is different than the one you consume during the day depending on the intensity and timing of your workout.

the bottom line, yes it should be a little bit higher than the standard so that you meet the standard eventually

[Praetorian]

1.5g per pound is about the standard for a competitive BB. It makes more of a difference overall as to the quality of protein then just the amount. 1.5g of high BV protein is better then 2g of junk protein ie bars, fast food, etc. Grass fed beef, free range eggs, wild caught salmon, pure whey isolate are all top notch when it comes to protein sources as well as essential fat sources.
P

[Creation]

Thank you for the replies. It does clarify things.

Speaking of protein...

I just came back from a 2 hour run and fixed myself my first protein shake. I used 2 cups of milk (18 g of protein), some yogourt (10 g of protein), and 3 egg white (18 g of protein) for a total of 46 g of protein.

Is there something else I should add to my shakes to act as ''catalysts'' (I think those should be carbohydrates if I remember correctly)? Is there anything else I should add to the shake or something I should remove? I've read some stuff on the internet but I would like to know the opinion of people ''in the field'' so to speak.

[GothicBeast]

did you put raw egg whites in your shake?

[Creation]

Yes, raw egg whites.

[GothicBeast]

you want to stay away from that, There have been warnings against consuming raw or lightly cooked eggs on the grounds that the egg may be contaminated with Salmonella, a bacteria responsible for a type of food poisoning.

do what you want to do safely, BB requires a lot of sustainability

[Creation]

Oh right, that's good to know, I'll need to find some other way then.

EDIT: I found the following article about egg whites:


If one looks at studies which have been done to analyse the risks of contracting salmonella from raw eggs, it is surprising to find out how low this risk actually is. A study by the U.S. Department of Agriculture in 2002 (Risk Analysis April 2002 22(2):203-18) indicates that only 2.3 million, out of the 69 billion eggs produced annually, are contaminated with salmonella.

So this really means that only 0.003 % of eggs are infected. Viewed another way, only 1 in every 30,000 eggs is contaminated with salmonella, which shows how uncommon this problem actually is.

Based on those numbers, the average person would come across a contaminated egg only once in 42 years.

I thought you would be interested to know (unless you knew already). The article is here (http://www.healingdaily.com/detoxification-diet/raw-eggs.htm).

[Praetorian]

Raw egg whites are fine(in a carton)....they are pasteurized so there is no risk of contamination...however it can lead to a biotin deficiency so do it sparingly. And your math is off...3 egg whites is NOT 18g protein its 9g...so you had 37g total.
P

[bcaamuscle]

The easiest change to make is to change one meal to a 300g steak, a lean cut such as inside round. I found that after adding red meat between 250g-500g a day made a huge difference in overall body composition. Red meat + brown rice is the easiest change you could make right now. I'd suggest checking out the sitcky thread "Bodybuilders food list". http://www.canadabodybuilding.com/showthread.php?2316-BodyBuilders-Food-List

Just pick a couple meals from here daily, use a good protein powder and you will definately notice some results. I usually cook a blade roast or sirloin roast on sunday to give myself a good meal the next day. Tilapia is a great protein source too, it's very lean, but at 162lbs I'd go with red meat and some complex carb source.

[O-Train]

I would be incorporating nuts and healthy oils also. High in fat, calorie dense, good way to put on weight. Especially if you're still running. It will be difficult to put on size if you're doing a lot of cardio.

[Jazzy]

you want to stay away from that, There have been warnings against consuming raw or lightly cooked eggs on the grounds that the egg may be contaminated with Salmonella, a bacteria responsible for a type of food poisoning.

do what you want to do safely, BB requires a lot of sustainability

I think it's untrue for salmonella with raw eggs, Blp posted this on another forum that I found really interesting! :)

Raw whole eggs are full in biotin, so if you eat raw egg whites and raw whole eggs, that will be fine!


BLP
c est toute la merde de scientifique , fermer , voici la vraie verite ,, ; en anglais malheuresement ,,

You may be thinking, "Raw eggs?! What? What about salmonella poisoning?"

Eggs have also gotten a bad (and untrue) reputation of raising cholesterol levels, whereas uncooked eggs have to deal with the unjustified, salmonella reputation.

I will clarify those two myths, but first let me explain the connection between eggs and glutathione!

Uncooked egg whites are one of only two sources that contain beta-lactoglobulin and serum albumin.

Beta-lactoglobulin and serum albumin are proteins that contain a unique bond of two glutathione precursors: glutamyl (a form of glutamic acid) and cysteine. This unique bond is called glutamyl-cysteine

So, glutamyl-cysteine is two of the three glutathione precursors put together.

In other words, glutamyl-cysteine is 2/3 of a glutathione molecule! (The other 1/3 is glycine which is easily made in the body and abundantly found in the foods we eat.)

There are only two kinds of proteins available in our food that have beta-lactoglobulin and serum albumin. They are undenatured (intact, whole, unheated) whey proteins and raw egg white proteins.

The egg white has to be raw and not scrambled or mixed (like in a shake) because when you heat or cook or mix, the very delicate proteins, beta-lactoglobulin and serum albumin, WILL be destroyed!

So you take an egg and you crack it open in a glass and you drink up! Cheers!

What about higher cholesterol?

Actually, raw eggs have good cholesterol! This is why eggs are considered food for the brain. Did you know up to 20% of our brains are composed of cholesterol? It is partly because of the cholesterol in meat and eggs that humans are an intelligent species. Also, vitamin D and sex hormones are also constructed of cholesterol. (Believe it or not, too low cholesterol contributes to low sex drive.)

Furthermore, 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does NOT relate to the amount of cholesterol deposited in our arteries.(1)

Studies have already shown how the cholesterol in eggs does NOT raise the cholesterol level in our body.

Finally, eggs contain lecithin. Lecithin metabolizes fat and dramatically inhibits the absorption of cholesterol!

What about Salmonella Poisoning?

Salmonella poisoning is not the scary thing it has been made out to be for three very specific reasons:

One-

Although salmonella poisoning is a serious infection, it poses little risk to healthy people. In healthy individuals, salmonella poisoning is actually self-limiting, meaning it has a set course and it dies off in a matter of hours without any intervention needed.

You may get diarrhea and feel nauseous, but it will pass quickly. You can speed up the healing by taking a pro-biotic (beneficial bacteria) supplement every half hour or even eating fermented foods, which are packed with beneficial bacteria.

Two-

Thankfully, the chances of you even getting salmonella in the first place are VERY low ,, one out of 50000 ,, like eating anywhere,,

How low?

A study done in 2002 revealed that only ONE EGG out of 30,000 eggs is contaminated with salmonella.(2)

The study, done by the U.S. Department of Agriculture, revealed that out of the 69 BILLION eggs produced annually, only 2.3 million had salmonella. (1 egg out of 30 THOUSAND)

and finally, Three-

If you want to reduce the chances of getting an infected egg to practically zero, purchase only cage-free, organically-fed, high-quality eggs from healthy chickens who are allowed to roam outside in the sunlight (chickens LOVE the sun) and eat bugs and worms! Healthy chickens DO NOT lay sick eggs, only sick chickens lay salmonella infected eggs.



Whole raw eggs contain MANY nutrients (more so than cooked eggs as heating destroys many nutrients).

I already shared, at the beginning of this page, how eggs containing glutamyl-cysteine, a bond of two of the three glutathione precursors. - (ONLY available when raw, though!)

On top of that, whole eggs contain many minerals and vitamins including, iron, magnesium, potassium, calcium, molybdenum, choline, biotin, manganese, zinc, selenium, sulphur, copper, riboflavin, niacin, iodine, lutein, phosphorous, trytophan, and Vitamins A, B2, B5, B6, B12, D, E, and K.

Egg yolks are one of the rare foods that have vitamin D.

Eggs also have proteins (5.5 GRAMS OF PROTEIN), essential fatty acids, sulphur amino acids (anti-aging), lecithin (processes fats and cholesterol) and Omega 3 Fatty Acids.

The protein in is fully absorbed by the body!

Some say eating raw egg whites can lead to a biotin deficiency. Yes, it can, BUT, interestingly, raw egg yolks are abundant in biotin. Our Creator is not an idiot

NOTE: allergies to eggs are really only to cooked eggs, not RAW eggs

Everyone should incorporate raw eggs into their diet for all the reasons mentioned above. In fact, three whole raw eggs make a very high protein and highly nutrient dense complete meal.


MaxGXL is proven to raise one's glutathione levels by almost 300% in two months.

So please consider eating raw eggs for the myriad of endless benefits and supplementing your diet with a powerful glutathione accelerator

[Praetorian]

Cholesterol and saturated fat is not a problem if you consume the proper type of meat and eggs. Free range omega eggs and grass fed organic beef can be consumed on a daily basis and your lipid profile will increase dramatically. Regular grocery store meat is full of hormones to counter infections, rumenitis, liver abscesses, etc because of being in a feedlot, being fed an unnatural diet of corn etc, They also have very unbalanced levels of omega 3's...there are 2-6 times more omega 3' in grass fed beef and it is much much leaner.

As for biotin....although egg yolk is actually a rich source of biotin, the white contains avidin, a glycoprotein that bonds with biotin, preventing the nutrient’s absorption. Also there is a study by some Belgian gastrointestinal physiologists on eggs. And what they discovered was that when you cook your eggs, then almost all of the protein is digested. So it's digested to the point of about 94 percent, whereas if it is eaten raw, then only 55 to 64 percent of it is digested and the rest is lost. Obviously there is a huge controversy about eating raw or cooked eggs...Ive done both without issues.

P

[Creation]

Hmm.. interesting read.

To be honest, I'm not too sure that salmonella thing for raw eggs is untrue. My stomach has been feeling really uncomfortable this morning and I almost puked when I tried to eat my breakfast. I've been getting cramps as well.

It might be due to something else but it seems strange to get those symptoms just after adding raw eggs to my diet. Maybe my body isn't used to it yet, I don't know.

[Jazzy]

I thnik this sentence is the key: If you want to reduce the chances of getting an infected egg to practically zero, purchase only cage-free, organically-fed, high-quality eggs from healthy chickens who are allowed to roam outside in the sunlight (chickens LOVE the sun) and eat bugs and worms! Healthy chickens DO NOT lay sick eggs, only sick chickens lay salmonella infected eggs.

Like any others meat, the more organic it is( without hormon, antiobitocs, etc) is the best!

Maybe your body wasn't not use to this, I didn't try myself, but tomorow morning, i'll see! :P

[Praetorian]

I think it's untrue for salmonella with raw eggs, Blp posted this on another forum that I found really interesting! :)

Raw whole eggs are full in biotin, so if you eat raw egg whites and raw whole eggs, that will be fine!


BLP
c est toute la merde de scientifique , fermer , voici la vraie verite ,, ; en anglais malheuresement ,,

You may be thinking, "Raw eggs?! What? What about salmonella poisoning?"

Eggs have also gotten a bad (and untrue) reputation of raising cholesterol levels, whereas uncooked eggs have to deal with the unjustified, salmonella reputation.

I will clarify those two myths, but first let me explain the connection between eggs and glutathione!

Uncooked egg whites are one of only two sources that contain beta-lactoglobulin and serum albumin.

Beta-lactoglobulin and serum albumin are proteins that contain a unique bond of two glutathione precursors: glutamyl (a form of glutamic acid) and cysteine. This unique bond is called glutamyl-cysteine

So, glutamyl-cysteine is two of the three glutathione precursors put together.

In other words, glutamyl-cysteine is 2/3 of a glutathione molecule! (The other 1/3 is glycine which is easily made in the body and abundantly found in the foods we eat.)

There are only two kinds of proteins available in our food that have beta-lactoglobulin and serum albumin. They are undenatured (intact, whole, unheated) whey proteins and raw egg white proteins.

The egg white has to be raw and not scrambled or mixed (like in a shake) because when you heat or cook or mix, the very delicate proteins, beta-lactoglobulin and serum albumin, WILL be destroyed!

So you take an egg and you crack it open in a glass and you drink up! Cheers!

What about higher cholesterol?

Actually, raw eggs have good cholesterol! This is why eggs are considered food for the brain. Did you know up to 20% of our brains are composed of cholesterol? It is partly because of the cholesterol in meat and eggs that humans are an intelligent species. Also, vitamin D and sex hormones are also constructed of cholesterol. (Believe it or not, too low cholesterol contributes to low sex drive.)

Furthermore, 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does NOT relate to the amount of cholesterol deposited in our arteries.(1)

Studies have already shown how the cholesterol in eggs does NOT raise the cholesterol level in our body.

Finally, eggs contain lecithin. Lecithin metabolizes fat and dramatically inhibits the absorption of cholesterol!

What about Salmonella Poisoning?

Salmonella poisoning is not the scary thing it has been made out to be for three very specific reasons:

One-

Although salmonella poisoning is a serious infection, it poses little risk to healthy people. In healthy individuals, salmonella poisoning is actually self-limiting, meaning it has a set course and it dies off in a matter of hours without any intervention needed.

You may get diarrhea and feel nauseous, but it will pass quickly. You can speed up the healing by taking a pro-biotic (beneficial bacteria) supplement every half hour or even eating fermented foods, which are packed with beneficial bacteria.

Two-

Thankfully, the chances of you even getting salmonella in the first place are VERY low ,, one out of 50000 ,, like eating anywhere,,

How low?

A study done in 2002 revealed that only ONE EGG out of 30,000 eggs is contaminated with salmonella.(2)

The study, done by the U.S. Department of Agriculture, revealed that out of the 69 BILLION eggs produced annually, only 2.3 million had salmonella. (1 egg out of 30 THOUSAND)

and finally, Three-

If you want to reduce the chances of getting an infected egg to practically zero, purchase only cage-free, organically-fed, high-quality eggs from healthy chickens who are allowed to roam outside in the sunlight (chickens LOVE the sun) and eat bugs and worms! Healthy chickens DO NOT lay sick eggs, only sick chickens lay salmonella infected eggs.



Whole raw eggs contain MANY nutrients (more so than cooked eggs as heating destroys many nutrients).

I already shared, at the beginning of this page, how eggs containing glutamyl-cysteine, a bond of two of the three glutathione precursors. - (ONLY available when raw, though!)

On top of that, whole eggs contain many minerals and vitamins including, iron, magnesium, potassium, calcium, molybdenum, choline, biotin, manganese, zinc, selenium, sulphur, copper, riboflavin, niacin, iodine, lutein, phosphorous, trytophan, and Vitamins A, B2, B5, B6, B12, D, E, and K.

Egg yolks are one of the rare foods that have vitamin D.

Eggs also have proteins (5.5 GRAMS OF PROTEIN), essential fatty acids, sulphur amino acids (anti-aging), lecithin (processes fats and cholesterol) and Omega 3 Fatty Acids.

The protein in is fully absorbed by the body!

Some say eating raw egg whites can lead to a biotin deficiency. Yes, it can, BUT, interestingly, raw egg yolks are abundant in biotin. Our Creator is not an idiot

NOTE: allergies to eggs are really only to cooked eggs, not RAW eggs

Everyone should incorporate raw eggs into their diet for all the reasons mentioned above. In fact, three whole raw eggs make a very high protein and highly nutrient dense complete meal.


MaxGXL is proven to raise one's glutathione levels by almost 300% in two months.

So please consider eating raw eggs for the myriad of endless benefits and supplementing your diet with a powerful glutathione accelerator



Just to clear a few things up here...

Cholesterol intake does not equate to cholesterol levels in the body...stick to free range omega eggs and there is no issue.

Yes the yolks contain biotin but the whites contain avidin which binds to biotin and prevents its absorption.

Salmonella is not an issue if you stick to free range omega eggs.

Also there is a study by some Belgian gastrointestinal physiologists on eggs. And what they discovered was that when you cook your eggs, then almost all of the protein is digested. So it's digested to the point of about 94 percent, whereas if it is eaten raw, then only 55 to 64 percent of it is digested and the rest is lost.

P

[Creation]

Tu parles français, Jazzy, je me trompe?


As for biotin....although egg yolk is actually a rich source of biotin, the white contains avidin, a glycoprotein that bonds with biotin, preventing the nutrient’s absorption. Also there is a study by some Belgian gastrointestinal physiologists on eggs. And what they discovered was that when you cook your eggs, then almost all of the protein is digested. So it's digested to the point of about 94 percent, whereas if it is eaten raw, then only 55 to 64 percent of it is digested and the rest is lost. Obviously there is a huge controversy about eating raw or cooked eggs...Ive done both without issues.

Which means I'm better off cooking the egg white then. Thanks for letting me know. I was under the impression that cooking the egg white would destroy the protein.

[Jazzy]

Of course, je parle français,lol,lol, toi, tu est de quel coin creation?

Thx praetorian for the answer^^

A big debate, I took this from BLP and I think he's a big beliver in eating raw eggs...This article makes sense to me, btu what you say about the absorption is still confusing,lol,lol Don't know, will try next morning raw, I'm use to train in the mroning...I'll see if there are differences