Please critique my diet

[Ravager]

Morning

1 cup milk
2 scoops whey
1-2 cups frozen spinach
4 whole eggs
banana

All mixed in Vitamix to liquid smoothness.

Snack (30g protein shake) or Protein Bar 30g if I can force it down. Shake is easier.

Lunch

1 cup milk
1 cup Oatmeal
2 bananas
2 scoops whey
4 whole eggs
Premade in the AM in the Vitamix.

After workout

1 cup milk
2 scoops whey
2 whole eggs
banana
Vitamixed again.

Supper
Chicken/broccoli
or
Steak / rice
or
Pork / potato
No Vitamix here, I actually chew this one

Needless to say I'm cutting like a motherfucker on my Test/Deca cycle I'm on ATM.

But I look great, and feel great.

I don't have much of an appetite lately.

I like to eat a huge bowl of raisen bran or shredded wheat before bed, but just don't have appetite.

I keep protein bars and shakes with me to never let my stomach get hungry.

I wish I could eat more.

Please critique. Thanks.

 

[ThreeGigs]

Uncooked eggs inhibit protein breakdown and absorption. The 4 eggs you're adding, if uncooked, are rendering your whey nearly useless.

 

[Built]

Uncooked eggs inhibit protein breakdown and absorption. The 4 eggs you're adding, if uncooked, are rendering your whey nearly useless.

Avidin does interfere with biotin absorption, but rendering the whey nearly useless seems a bit of hyperbole, no? Still, I'd suggest cooking the eggs - they're delicious!

 

[Ravager]

I thought raw eggs gave you long lasting, slow digesting protein, similar to cassein, where as whey is fast. I figured the eggs would give a long term feed.

Anyone else have opinions on raw eggs?

 

[juggernaut]

It's gross and reeeaally weird to use raw eggs.
Why fruit after a workout?

 

[ThreeGigs]

Avidin does interfere with biotin absorption, but rendering the whey nearly useless seems a bit of hyperbole, no? Still, I'd suggest cooking the eggs - they're delicious!

Raw egg white contains ovomucoids, which are trypsin inhibitors.
Trypsin is the enzyme that breaks proteins down into di-, tri-, and single amino acids that can be absorbed by the intestine.

No trypsin means no breakdown, which means no protein gets absorbed. This action of inhibiting trypsin affects the digestion of all protein in the small intestine, not just the egg protein.

Cooking the eggs renders the ovomucoids inert. Do a search on bioavailability and absorption rate of raw versus cooked egg whites. Raw egg protein is truly abysmal, with absorption of around 1.5 grams per hour, and bioavailability of around 50%.

 

[Ravager]

It's gross and reeeaally weird to use raw eggs.
Why fruit after a workout?

It makes my shakes taste good, and I thought I was doing a good thing. I thought fruit was good for you.

Raw eggs in my shakes you can't tell they are in there, Once again I thought I was doing a good thing.


So I'm better off using NO eggs instead of raw eggs??? I'm eating cooked eggs, as I type this, but its easy on weekends. Tough for me on workdays.

Thanks guys!

 

[Built]

Raw egg white contains ovomucoids, which are trypsin inhibitors.
Trypsin is the enzyme that breaks proteins down into di-, tri-, and single amino acids that can be absorbed by the intestine.

No trypsin means no breakdown, which means no protein gets absorbed. This action of inhibiting trypsin affects the digestion of all protein in the small intestine, not just the egg protein.

Cooking the eggs renders the ovomucoids inert. Do a search on bioavailability and absorption rate of raw versus cooked egg whites. Raw egg protein is truly abysmal, with absorption of around 1.5 grams per hour, and bioavailability of around 50%.

Holy crap! Thanks for this ThreeGigs.

 

[juggernaut]

It makes my shakes taste good, and I thought I was doing a good thing. I thought fruit was good for you.

Raw eggs in my shakes you can't tell they are in there, Once again I thought I was doing a good thing.


So I'm better off using NO eggs instead of raw eggs??? I'm eating cooked eggs, as I type this, but its easy on weekends. Tough for me on workdays.

Thanks guys!

I know that pasteurized egg whites make a great shake and are safer, but I'm not completely sure this will make a difference, yet they've still gone through a cooking process. Guys?
As for fruit, berries are safe any time, just not near post workout. Built might have something to add.

 

[ThreeGigs]

Holy crap! Thanks for this ThreeGigs.

Always glad to pass on anything I know (and also glad for any info others share, especially you)

I know that pasteurized egg whites make a great shake and are safer, but I'm not completely sure this will make a difference, yet they've still gone through a cooking process. Guys?
As for fruit, berries are safe any time, just not near post workout. Built might have something to add.

Jugger, I posted in another thread about egg whites:

http://www.ironmagazineforums.com/diet-nutrition/131431-can-you-eat-too-many-egg-whites.html

Food products can be pasturized without heat, for example by X-ray or gamma ray exposure. Always cook your egg whites to ensure bioavailability.

 

[Ravager]

So am I better off using NO eggs in my shakes, vs 4 RAW WHOLE eggs???

I use the yolks and all, I'm not scared

I've been eating on average about 10 whole eggs raw a day. I guess I could drop the eggs and see if I notice a difference. With my bodyfat and my caloric deficit diet, I would think I could notice the difference in a week or 2 if its substantial.

I'd hate to think I'm starving my muscles for protein because I'm adding raw eggs.

I don't think cooked eggs would taste too good in my shakes!!!

 

[juggernaut]

Ravager, no one said to drop the eggs. Just cook the damn things-problem solved.

 

[juggernaut]

Always glad to pass on anything I know (and also glad for any info others share, especially you)



Jugger, I posted in another thread about egg whites:

http://www.ironmagazineforums.com/diet-nutrition/131431-can-you-eat-too-many-egg-whites.html

Food products can be pasturized without heat, for example by X-ray or gamma ray exposure. Always cook your egg whites to ensure bioavailability.

I did NOT know this. Very interesting.

 

[ThreeGigs]

So am I better off using NO eggs in my shakes, vs 4 RAW WHOLE eggs???

I use the yolks and all, I'm not scared
<snip>
I don't think cooked eggs would taste too good in my shakes!!!

Add the yolks to your shakes by all means, lots of good stuff in the yolks. But separate out the egg whites and cook them and eat them later.

Here's a quote: "The true ileal digestibility of cooked and raw egg protein amounted to 90.9 ± 0.8 and 51.3 ± 9.8%, respectively."

So you get 90% of the protein in a cooked egg white, and 50% from a raw egg white. Uncooked eggs mean you're only getting HALF the protein (plus the ovomucoid interference with other proteins).

And another quote from another study:
"The cumulative amount of administered dose of 13C recovered in breath over the 6-h period was 17.23 ± 0.69 g (68.92%) for (C) and 8.20 ± 0.94 g (32.8%) for (R), giving an estimated absorption rate of 2.9 g/h and 1.4 g/h respectively for cooked and raw egg proteins (43)."
So the protein in cooked egg whites is absorbed twice as fast, too.

So cook those egg whites!

 

[dsl]

Thanks, ThreeGigs. I usually eat my eggs raw and have been doing so for years. I knew that it inhibited absorption of biotin, but I had no idea about the actual protein being less bio-available. Live and learn lol.