Protein (Part 2)

protein, foods, greek, yogurt, cottage, cheese, eggs, steak, chicken, turkey, breast, tuna, peanut, butter, quinoa, mixed, nuts, edamame, green, peas, wheat, germ,

If you didn’t read Part 1, click here .

An egg is an excellent source of protein and its protein is so good that the egg is used as a basis of comparison to evaluate the protein quality of other foods. The egg has an arbitrary value of a « perfect » 100% :

FoodProtein rating
Eggs (whole)100
Fish70
Lean beef69
Cow’s milk60
Brown rice57
White rice56
Soybeans47
Whole-grain wheat44
Peanuts43
Dry beans34
White potatoes34

In the table, there is the value of whole eggs and it’s done on purpose. There is a fashion that consists only of eating the egg’s white because the yellow contains fat and cholesterol (which the egg’s white doesn’t have). The problem is that the egg’s yellow contains as much protein as the egg white and the majority of the vitamins and minerals of the egg.

In the table, you can see that rice, potatoes and beans give less usable protein than eggs and fish. It’s because that they have few essential amino acids. However, you can combine foods that have little useful protein so that the mix of all this gives you the amount of usable protein you need.

With this combination of feeds that have little usable protein, adding a complete protein food makes an excellent meal.

This combination of food with little usable protein is convenient because these are foods that are generally low in calories and fat, which is not the case for many complete protein foods. When you try to get as much muscle as possible with less fat, it helps a lot. You can also have fat-free protein with supplements.

In Part 1, I said that foods with little usable protein devoid of some essential amino acids, that’s why you have to have a special combination with food to make up for that lack. In « Diet for a small planet » by France Moore Lappe, the following combinations are recommended :

Grains plus Seeds

  • Breads with added seed meals
  • Breads with sesame or sunflower seed spread
  • Rice with sesame seeds

Grains plus Milk Products

  • Cereal with milk
  • Pasta with milk or cheese
  • Bread with milk or cheese

Grains plus legumes

  • Rice and beans
  • Wheat bread and baked beans
  • Corn soy or wheat-soy bread
  • Legume soup with bread

By remembering these food categories, you will be able to combine your foods to have the maximum protein available for use. You can also read a nutritional guide to know which of the 8 essential amino acids is missing in a food to be more precise, but with these food categories, it’s easier.

You just have to calculate the amount of protein you need per day, apply what you just read and reach your goals.

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 .

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 .

Mass Or Weight Gainers Are Useless

mass weight gainer

I watched a Jamcore DZ’s video  and I learned good stuff.

Mass or weight gainers are visual scams. Here the reason. You think you gain muscle because you bulk up but the truth is that you gain water and fat.

Why

why

Dose

Gainer’s dose are huge, it’s between 170gr and 250gr of powder. 250 gr of powder in water, it’s too weird !?! Let’s look at the powder’s composition. There is maltodextrin, the cheapest sugar in the business. Take it before, during and after the training session with dextrose is good to recover and recharge your glycogen stock. The problem is when you take gainer outside the training phase, you gain fat.

If you’re an endomorph, someone who gains easily fat, you’ll not improve your body, you’ll worsen your situation.

Compositon

Most gainers have between 46 % and 66 % of maltodextrin. Some even 80gr per dose ! It’s crazy.

Most people think they’ll gain muscle with this kind of product. They go in a shop, the seller their advice this and it’s gone. The truth is that you have to educate yourself, eat healthy, be focused on training and have patience. It takes several years to have muscle mass of good quality.

There is also a mix of whey protein. Thus, casein, concentrate, isolate and a little be hydrolysate to make people believe that the gainer is good quality. There is also creatine and the disadvantage of creatine is that it makes you retain water. That means when you think you gain muscle, in fact you do water retention. You look good in front of your mirror but when you dry or you stop to take gainer, you realize that you have less muscle mass than you thought. You deflate like a balloon, pffffffff.

We must stop delirious ! Track your food, track your training program,struggle like everyone els and be patient, it’s the only way to gain muscle mass of good quality.

Jamcore DZ (Jamo Nezzar ) is a former professional bodybuilder (IFBB). Even taking steroids, he took 8-9 years to gain 25kg (55lbs) of muscle. The problem with steroids is that destroy your organs and when you stop, you spend the rest of your life doing hormone therapies if you’re still alive. And it costs a lot of money, you can check it on internet.

I tell you already, all the pros or youtubers that you admire will not be there is 5 years. I’m telling you this because I’ve already won bets.

Meals

Each meal of the day must be between 400kcal and 600kcal. If you eat more than 1500kcal per meal, you’ll gain fat. With gainer you gain fat without knowing it.

Healthy gainer recipe

  • Whey isolate

  • Oatmeal => 1/2 cup  (slow carb, fiber)

  • Banana

  • Almond/Peanut butter => 1 tablespoon or coco oil (good lipid) or linseed

Mix it with water or organic milk or coconut/almond milk

healty mass weight gainer

Whey isolate is 25gr of protein, oatmeal is 16gr of protein and peanut butter is 10gr of protein. Total => 51gr of protein. You save money and you eat great source of protein.

I hope I convinced you to not take weight or mass gainer !

What was your experience with mass/weight gainer ?

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

-Steph

FAQ Food (Part 1)

faq food

What that means « eat better ? ». How many calories you need to eat ? Why ? It’s questions that people ask me when I train. This is why I will answer these questions in this article to help.

How much to eat

« It is true that if I eat less, I will lose weight fast ? »

Perhaps. The goal isn’t to lose weight as fast as possible but to lose body fat in a sustainable and permanent way. Because starve for 1 month with a diet and back in his/her old habit is useless !

I don’t advise dieting and I don’t do a diet. I didn’t feel like I have a diet, it’s just my eating style. To do a diet for 1-2 months and after it’s over, it’s a joke. People who say : « every year for 1 month I do a diet », I confirm, it’s the Matrix that destroys your body.

There are cool applications for smartphones like MyFitnessPal (https://www.myfitnesspal.com/) to learn to eat better. This helps keep track of your food as you track your workout. Day after day, you feed your body better.

« How many calories to eat ? »

how much eat

It depends on your activity level and composition of your body. The calorie needs are different for each person. But he has an average :

  • Boy : 1800-2200 calories
  • Girl : 1600-2000 calories

It really is a basic estimate because the caloric needs depend on your height, weight, your genetics and your activity level. You can calculate your caloric needs, it’s the total daily energy expenditure ( http : //www.iifym.com/tdee-calculator/).

Because the calories sum is really less than what you eating now, I will advice to slowly decrease the amount of your food to avoid the revolt of your body. If you eat 3500-4000 calories a day and you go down to 1600 calories, this will be a total disaster ! Eating 1600 calories and run two hours is unhealthy, unsustainable and give any results over the long term.

When you eat the right kind of food and the amount of calories are correct, your body is « OK » to stop hoarding calories and store energy to start burning.

« And if I want to gain muscle ? »

To be athletic, you need to eat more calories than you burn with a training program to stimulate muscle growth. With protein sources that allow you to build muscle (meat, fish, eggs, etc.), you have to eat healthy food in calories and fat as :

  • Rice (brown or white)

  • Whole milk

  • beans

  • Oatmeal

  • Fruit

  • Nuts

  • Nut butters (peanut, almond, cashew nuts)

It’s the end of the first part. I hope that you got help, next parts coming soon.

-Steph