What Words To Know In The Fitness (Part 2)

black man fitness yoga

This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

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-Steph

The Unconventional Guide To Count Calories

count calories

Yes, this is the unconventional guide to count calories because it is based on your intuition. Intuition is your subconscious mind communicates with your conscious mind. This exchange of information is “a feeling”. It takes years to build up your intuition because it is the result of experience and practice.

The interpretation of these feelings is a mix of vague and clear evaluation. The vague evaluation includes several sensations:

  • Energy
  • Mood
  • Craving
  • Hunger
  • Sleep

The clear evaluation is your body evolution:

  • Photo
  • Weight
  • Body fat %
  • Measurements

Metabolism

metabolism

Take the example of dieter and couch potatoes. A dieter is a person who burns a lot of calories but eats a low amount of calories. A couch potato is someone who but little calories but eats a huge amount of calories. In these two cases, they are not conscious of their vague evaluations (energy, mood, etc). The reason is that these behaviors lead to a high level of stress in the metabolism.

Once the metabolism has an immense rate of stress, it tries to get back to a normal level. When your body has too much stress, it uses an ancient survival method due to the famines in the past: move less, eat more.

Solution

be productive

There are tips to keep your metabolism to a good level:

  • First tips – Have a good harmony of workout sessions and recovery/rest periods. Look, athletes. They train hard, eat well and use a big amount of time to rest and recover. It’s a good idea to do like them because there is a link between food and stress hormones.
  • Second tips – Increase the number of your calories with healthy food. Of course, when you eat a burger or a pizza, it helps you to have more calories fast. The problem is you have more calories with a junkie food meal than a meal from your diet plan. There is also something important to know. Junkie foods create an addiction in your body to make you eat more of these types of food later.

There is a big discussion about the cheat meal. Some experts agree and some do not. From my point of view, I agree with a day of cheat meals because it works for me.

I wrote an article to buy healthy food in the supermarket. It can help you if you want to have more calories. I eat healthy for 6 days and I count calories for each meal. And one day, cheat meals.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Control Cortisol To Keep Muscles (Part 2)

health

This is the second part of how to control cortisol to keep the muscle. I’m talking about health before tips to manage it with workout programs, food, and supplements. If you didn’t read the first part, click here.

Health

Have a high rate of cortisol influence health and mental health. It disturbs neurotransmitters. When it’s is high, it increase the adrenaline (epinephrine) level. Here the effects for health:

Reduction of noradrenaline

Noradrenaline fatigue makes you less focused and your blood pressure is low. And it can also lead to depression and anxiety.

Decline of dopamine

Dopamine creates noradrenaline. When you create to much adrenaline, you can damage the dopamine too. The consequences are Laziness, depression, lack of pleasure (anhedonia) and lack of motivation.

Deacrease the sensibility of beta-adrenergic receptors

Release a lot of adrenaline for a long time affects beta-adrenergic receptors. It’s not good to have a high rate of adrenaline all the time. It raises blood pressure to a high level and can damage the cardiovascular system.

The body to protect itself decreases the sensibility of the receptors. It does it to less react to its own adrenaline. The effects are depression, laziness, low self-esteem, and low energy.

How to control cortisol

boat control board

It’s time to know how to manage cortisol in a good way.

Workout

3 elements of workout can influence to not have an unnecessary high rate of cortisol.

Volume of workout

More you train, more you need energy. When you have a high need of energy, the cortisol will be more use to help to organize resources.

Effort demand

More you make effort, more you produce cortisol. For example, when you go to failure, you create more cortisol.

Mental strength

In the case where you do a stressful exercise, you create more cortisol. I mean when you try to bet your record on squat or deadlift, your body release more cortisol.

To make a comparison, there is a difference in cortisol production with exercises. With polyarticular exercises (squat or deadlift), you create more cortisol than others (curls).

All this information helps to decrease the damage of cortisol with a little plan:

  • When you do a big volume of workout => reduce your effort for each set (no failure).
  • When you do polyarticular movement => reduce the volume of training.
  • With polyarticular exercise avoid to go to failure.
  • When you do a real heavy training (92.5% + range) => reduce the workout volume.
  • In the situation where you add a new exercise => cut down the volume until you understand the new movement.

Food

Food

As said before, cortisol has also the function to stabilize the blood sugar rate. The body creates more cortisol when blood sugar rate is low. Eat carbs helps to reduce it and help to keep a normal blood sugar rate.

There is a lot of different type of low-carb diets. In my point of view, it’s a bad idea to use it if you have often a high rate of stress. This situation can drive to a constant creation of cortisol. Of course, you can produce glucose from amino acids to keep a normal rate of blood sugar. What I am saying is a keto diet doesn’t protect you at 100% of an excess of it. If you are a very active person, doesn’t eat carbs can have a result of a high level of cortisol.

In the meantime, a high-carb diet is not the solution. Eat around 30% of carbs in your caloric intake helps to have a low glycemic and have the cortisol under control.

Eat carbs at the diner helps to reduce cortisol to sleep well and have a better recovery.

Supplements

diet supplement

It’s also possible to use some supplements as tools to manage better cortisol.

Glycine

Glycine is an essential amino acid. One of its functions is to slow the nervous system when it’s too busy. In consequence, it reduces adrenaline and cortisol. Glycine boosts the distribution of serotonin. Serotonin is a chemical called happy chemical because it’s a well-being neurotransmitter. Glycine also stimulates mTOR . mTOR improves protein synthesis from a workout session.

Magnesium

Eat magnesium after a training session and in the evening. As a result, it reduces the link between adrenaline and adrenergic receptors . This helps you to relax and at the same time protect the beta-adrenergic receptors.

Rhodiola

Rhodiola Rosea is a plant from mountainous areas of Europe, Asia and Arctic. This plant has several benefits. In this case, it improves the ability to handle stress. Less stress, less cortisol.

Training supplements

Carbs from workout supplements are easier to absorb while a training session. In the situation where you have already carbs, your body can create less cortisol. Remember it also organizes your resources (energy) for your body.

Vitamin D

Vitamin D helps in the process in the conversion of adrenaline to noradrenaline. This vitamin decreases the effect of cortisol in an indirect way. It blocks an excessive production of adrenaline.

This avoids to have:

  • a reduction of dopamine or noradrenaline.
  • adrenergic less sensitive.

Conclusion

The body doesn’t create cortisol to destroy itself. Cortisol is a hormone that helps to survive in dangerous situations. The problem is when it has a constant high rate, it becomes bad for health. Today, we have a lifestyle that makes easier to have a high level of stress. This is, for this reason, is important to know how to control it to have a better life.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Control Cortisol To Keep Muscles (Part 1)

cortisol hormone organ body

Cortisol. It’s a weird name that I hear rarely. One time, in the gym, a guy told me to be careful about it. When I asked him what is it, he told me: “It’s the stress”. Follow this logic, we stress every day, it means each day we lose a little bit of muscle? It makes no sense. The first time I tried to learn about it, I didn’t understand anything. Cortisol is a hormone and you have to learn some medical things. I didn’t like this situation, because I wanted to know how to control cortisol to keep muscles.

This week, someone told me about cortisol and his explanation was very vague. I see that many people are afraid of it because they don’t understand it. It’s time to go deeper to understand Cortisol, because the body doesn’t create it to destroy itself.

What is its role

role

Cortisol is a stress hormone and it works like a type of alarm system in your body. It controls your fear, motivation, mood to handle dangerous situations. This hormone has several role:

Organize the energy of the stores

It organizes all type of energy that your body has to always be functional for a dangerous event. It means amino acids from muscle tissue, muscle and liver glycogen and fatty acids from body fat.

Stabilize blood sugar levels

When your blood sugar levels are very low, it helps to keep normal levels.

Boost your stamina and attention

Cortisol boosts Phenylethanolamine-N-methyltransferase (PNMT). PNMT is an enzyme that transforms noradrenaline to adrenaline. This method increases your adrenaline’s rate.

Boost the power of muscle contraction

This is a consequence of a high rate of adrenaline.

Boost the power of heart contraction and rate

It’s an effect of a high adrenaline’s level. Oxygen move better to muscle

Weaken the immune system

When there is a threatening situation, the body needs all the resources possible. For example, a fight. The high rate of cortisol will weaken the immune system to have the maximum of energy possible. When the rate decreases, the immune system has the full power back to repair the damage from the fight.

All these roles help you to get through an unsafe situation and survive. The thing is if the cortisol has a high rate for a long time, it can create problems in your body. Let’s see in different areas how cortisol can be bad.

Muscle Gain

gain muscle

A high rate of cortisol for a long period can impact muscle in a unhealthy way with these methods:

Muscle is less feed by food

Muscle receive fewer amino acids to create new tissue. Restocking of glycogen stores is decline too.

Boost muscle damage

There is a high level of protein damage (catabolism) than protein synthesis (anabolism). This is why we say “stress (cortisol) eat the muscle”.

Muscle take more time to repair

The immune system is very important to repair muscle. When a high rate of cortisol is recurring, it weakens the immune system.

Boost myosatin

Myostatin is a myokine, a protein created by the muscle and it limits its growth. It means when you have a high rate of myostatin, it limits your muscle gain.

On the long term it declines testosterone rate

Pregnenolone is a hormone that creates testosterone and cortisol. To have a high rate of cortisol, your body needs a huge amount of pregnenolone to make it. It means there will be less pregnenolone to create testosterone.

At the end of your training session, the level of your protein synthesis is big for around 24-30 hours. This is the period where your body repairs your muscle and add new tissue. When your immune system is fragile, your body uses these amounts of hours to only repair the breakdown you caused. Your body is not able to produce new muscle, it means you don’t gain muscle.

Recovery

fat loss weight

A long period of high rate of cortisol can impact your recovery in these ways:

Decrease the production of growth hormone

At night you have a natural spike of growth hormone and a high rate of cortisol disrupt your recovery. When your recovery is not optimal, you don’t progress.

Decline muscle glycogen storage

Gycogen is critical in the process of recovery.

Speed down the reparation of muscle

Growth hormone maintains, build and repair tissue. It means it also builds muscle mass. You gain muscle by repairing muscle. When the cortisol decreases the production of growth hormone, you don’t have results.

Increase adrenaline rate

Adrenaline (or epinephrine) is a helpful hormone before a workout session. It boosts your cardiorespiratory activity (more oxygen to the muscles). It also improves your metabolism, your mood, and your body is more reactive. Before to go to bed, it doesn’t help you to sleep.

Fat loss

The famous coach Charles Poliquin said that when you have too much cortisol, it stores your fat in abs. There is a problem here because cortisol has also as function to organize stored energy. Fat is a kind of energy for the body. It means cortisol doesn’t store fat, you know, fat is energy.

Another function of cortisol is that is a fat loss hormone when the rate is high while a short time. If the high rate is recurring, it complicated the action to fat loss.

Decline the transformation of hormone T4 to T3

A little explanation about these hormones. The thyroid is a gland in the neck. It creates three hormones: triiodothyronine (T3), thyroxine (T4) and calcitonin. T3 and T4 adjust the temperature of your body, your metabolism, and your heart rate. T3 usually sticks to protein in your body.

The thyroid creates a lot of T4 to change it in T3. T3 modifies the metabolism rate. When you have a high rate of metabolism, you burn more calories. In the case where your body has a low level of energy, the thyroid creates less T4. Fewer T4 means fewer T3 and the result is a low metabolism rate and the body burns fewer calories.

Do you remember what happens in a situation when your body lacks food? The cortisol rate is high to keep blood sugar stable and organize stored energy. This is a mechanism of the body to survive since the prehistoric era. Today is good because access to food is better. Unfortunately, cortisol can have a high rate because of other stress factors.

Insulin resistance

Cortisol boosts the blood sugar rate in a crisis event (lacking food, running away or fighting). These emergency circumstances allow the body to release glucose for energy. When people are sedentary and the blood sugar level is high, it’s not good. The level stays longer high and can drive to hyperglycemia. The body to avoid it creates insulin to decline the rate of blood sugar to a normal level.

Imagine a situation where cortisol’s rate is high a lot of time. It boosts the blood sugar levels and the body produces insulin every time. The result of this is insulin resistance. In the plan to lose fat, settle a caloric deficit is crucial. Unfortunately, insulin resistance and a metabolic rate low make the process more difficult. It can even create a surplus of fat.

Let’s be things clear, insulin alone doesn’t make you fat, it stores the elements of your food. It’s when insulin has a high rate that is tough for the body to use fat in a good way.

Insulin resistance means that the cells work badly with insulin. The result is the body needs to create more insulin to do the same task with the cells. When there is a huge amount of insulin, it takes more time to go back to the normal level. When there is a big quantity of insulin for a long time, the body has trouble to use fat.

It is the same thing for cortisol. Alone, cortisol doesn’t make you fat. It’s when cortisol has a high rate that is tough for the body to use it in a good way.

Share this article if you think it can help someone you know. Thank you.

-Steph

Carbohydrate

carbohydrate, bread, rice, pasta, potato

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

  • Glucose (blood sugar)
  • Fructose (fruit sugar)
  • Galactose (a kind of milk sugar)

Oligosaccharides

  • Sucrose(table sugar)
  • Lactose(milk sugar)
  • Maltose (malt sugar)

Polysaccharides

  • Plant polysaccharides(starch and cellulose)
  • Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

carbohydrate, bread, rice, pasta, potato

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

carbohydrate, supplement, powder

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Protein (Part 3)

protein, supplement, whey, powder, shaker

Before read Part 3, be sure you read Part 1  and Part 2 .

Protein supplements

In training program, there is always a nutritional plan because to build muscle lifting weights isn’t enough. The good quantity of protein in relation to your bodyweight is an extremely important element. But as you’ve noticed, it’s difficult to eat enough protein without eating too much fat. Protein supplements are a solution.

Protein supplements can increase protein intake without increasing the fat’s amount in your body and ease protein intake several times a day. Eating several times a day is essential for a bodybuilder and having tips to make it easier is appreciated.

There is an incredible variety of protein supplements and they really have a dessert’s taste. What’s interesting is that they’re more and more rich in nutrients with vitamins and minerals and in macronutrients with proteins and carbohydrates. Find a protein supplement that meets your nutritional needs and tastes can be a help in your nutritional plan.

whey, protein, supplement, glass, milk, egg, soy, shaker, powder

As there is an incredible amount of protein supplement, there are several things to check to help you choose. First, reading the label is important because there are some that really contain too much carbohydrate. It’s good to know that carbohydrate improve the conversion of food protein to muscle protein but an excess of carbohydrate creates an excess of calories which prevents your body from easily burning fat. Therefore, it’s necessary to count the number of carbohydrate on the label.

Second, protein supplement that is consumed pure, without a meal or without carbohydrate, isn’t metabolized effectively. Research shows that for the protein to be used for protein synthesis, it must be consumed with calories, especially those from carbohydrate. Otherwise protein and used as energy production.

On the other hand, if you’re on a low carbohydrate diet and you increase your protein intake for energy (to compensate the lack of carbohydrates), it may be a good idea.

Third, the protein source of protein supplements comes from 3 foods :

  • Milk protein (whey, milk protein concentrate and caseinate)
  • Egg protein
  • Soy protein

All these proteins are of high quality. For the moment, no scientific studies show that there is one protein better than the other. Protein supplements made from milk and eggs are the most popular among bodybuilders. Soy protein has a specificity because it can reduce serum cholesterol rate in some people. This may be advisable for people with cholesterol problems but it’s careful because it’s possible to find a lot of GMOs in soy.

It’s important to remember that protein supplements aren’t created to be the only source of food protein. A balanced diet consisting of whole foods is essential for a healthy diet and building muscles.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Protein (Part 1)

protein, food, chicken, bean, rice, avocado, beef, egg, bean, nut, milk

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

Your body uses protein to build, repair and maintain muscle tissue. Bodybuilders have a great knowledge of nutrition, especially the protein for building muscle. Since they want to consume much more muscle than the average person, they consume more protein than average.

Your body uses protein to build muscle only if all the necessary amino acids are available. The small problem is that your body doesn’t produce by itself all the necessary amino acids. Amino acids that your body can’t produce are called essential amino acids and fortunately they’re available in foods.

Proteins are made of carbon, hydrogen and oxygen like other macronutrients, but proteins have one more element, nitrogen. Bodybuilders often explain that they have a positive or negative nitrogen balance, which means that they’re in an anabolic state (muscle gain) or in a catabolic state (loss of muscle).

Food and protein

There are foods called complete proteins, which means that they provide all the amino acids needed to create usable proteins. Milk, eggs, meat, fish and many vegetable products have complete proteins. Be careful because these foods don’t have the same amount of usable protein by weight. For example a food that contains 10 grams of protein, your body can use only 7 grams.

Here is a table that shows the amount of protein by weight and the protein’s amount used in your body as a percentage for the most common foods :

Food% Protein by weight% Net Protein Utilization
Eggs1294
Milk482
Fish18-2580
Cheese22-3670
Brown rice870
Meat and flowl19-3168
Soybean flour4261

(Whey is a byproduct of milk that contain much more protein than eggs)

This table tells us that an egg contains only 12% protein by weight. Despite this small percentage, an egg contains an amino acids balance that allows your body to use 94% of it. However, the table tells us that soy flour contains 42% protein by weight. But because of the amino acids composition, your body can use only 61%. This shows us that there is a difference between the protein’s amount in a food and the protein’s amount your body can use.

This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .