Comments on: What Are Good Sources of Protein? – Dietary Fat Content

By: Shaun

Shaun — Sun, 05 Jun 2011 18:04:40 +0000

Can you explain how egg whites are a lower quality protein than the whole egg? I understand that both are complete proteins, but do you say the white is lower quality because of certain amino acid ratios?

If the egg white is a lower quality protein, what does this say about the egg white protein powders?

Thanks

By: lylemcd

lylemcd — Fri, 15 Jan 2010 16:29:24 +0000

And yet the research (some of which is examined in other articles on this site as well in as The Protein Book) finds that slower proteins are superior for growth. So disagree all you want, you’re wrong.

By: Kevin

Kevin — Thu, 14 Jan 2010 19:26:55 +0000

“if anything I think slower protein is better post-workout.” -admin

I disagree. Whey protein is fast digestive protein and that is what your muscles need after a workout so it repairs the micro tears in your muscles quicker. If you want a slow digestive, drink a casein protein drink (Optimum Nutrition) before bed. Imagine not eating for 7-9 hours. Casein is a big help and I have seen results in muscle and weight gains since taking it. Before working out, you want fast burning carbs (fruit) and after you want fast and complex carbs (fruit and wheat).

By: Tim Berzins

Tim Berzins — Tue, 30 Jun 2009 17:47:32 +0000

“Human studies on CLA for weight loss

A pioneering Norwegian human study found that CLA-supplemented subjects lost up to 20% of their body fat in three months without changing their diet, while the control subjects on the average gained a slight amount of body fat during the same period.”

And

“Past studies have found that taking CLA decreases body fat mass, maintains lean body mass, and aids weight management-reducing the “yo yo” effect often associated with diet plans. A 12-month study published in late 2005 by the Journal of Nutrition found that adults taking a CLA supplement lost as much as 9 percent of their body fat. As important, a follow-up 12-month study found that participants did not regain their body fat.”

And

http://www.bodybuildingforyou.com/weight-loss-etc/CLA-Tonalin-research.htm

(Couldn’t copy the text for some reason)

I don’t know if this is newer research or not, but it seems to promote the idea that CLA may help in nutrient partitioning. I couldn’t find the actual study design for the first two but the link does go into that detail. Read the 2nd and 3rd studies in the link (the first deals with mice and, as you said, may not be applicable to humans).

By: admin

admin — Sat, 03 Jan 2009 05:50:42 +0000

Kurt

Genuinely I’ve never bothered to look although when you shift most critters from wild diet to farm diet, the fatty acid profile changes (e.g. the fatty acid profile of grass fed beef is different than grain fed beef).

I’ve never looked because, honestly, in nearly 15 years doing this, I’ve never run into anyone who ate fatty fish on a consistent enough basis to make them a terribly viable source of fish oils in the first place.

Obtaining an effective daily dose (roughly 1.8-3 grams active fish oil per day) pretty much requires supplements (pills of liquid fish oil) in my experience. So whether or not fatty fish (which someone might realistically eat a couple of times per week, if that) has lots of them tends to be irrelevant in my mind.

Lyle

By: Kurt

Kurt — Sat, 03 Jan 2009 03:02:19 +0000

Lyle,

Any comments on the quality of the fats farm raised fish vs wild fish?

There’s been a lot of negative press on farm raised fish lately, and apparently the quality of fats in the farm raised fish are no where near as good as the fats in wild fish (less to non existent omega 3′s, excess omega 6′s)).

By: Chris Davis

Chris Davis — Fri, 02 Jan 2009 17:38:33 +0000

Ivan,
Lots of epidemiological studies have shown cooked and uncooked fish sources of omega-3′s correlate with various reductions in cardiovascular pathologies among other health benefits. Also, some data shows that oxidized (cooked) forms of epa and dha (and other omega-3′s) may have health benefits as well, although the long term reductions in inflammation afforded to fish oil may be better served with non-oxidized epa and dha supplementation, but that is just an hypothesis. But there appears to be robust health benefits in populations who consume cooked fish as well.
One of the things I’ve learned from Lyle and other’s who champion rationality and moderation is that you have to be very careful about all-or-nothing mentality when evaluating and formulating practical recommendations from nutritional and physiological science. The shit is just too complex, multivariate and constantly refining to make broad sweeping generalizations. I remember first learning this back in the misc.fitness.weights days; there were so many posts with responses that were so dogmatic. You know them, ALA increases insulin sensitivity so it’s good for fat loss, antioxidants are always healthy for you and cure everything, oxidation is always bad, you have to lift to failure for every set, carbs make you fat, cooking food denatures the protein rendering it useless etc, etc, etc.

By: Ivan

Ivan — Fri, 02 Jan 2009 17:06:37 +0000

Lyle:

What happens if I heat a piece of salmon?, does the fatty acids lose it’s healthy properties?.

By: admin

admin — Fri, 02 Jan 2009 04:46:02 +0000

Yup, my bad, should have read ‘bubbling hydrogen through fat’.

Lyle

By: Zilvinas

Zilvinas — Thu, 01 Jan 2009 21:50:28 +0000

You said: “Trans-fatty acids are made by bubbling oxygen through vegetable oils, this produces a fat that is chemically modified but incredibly shelf-stable.”

From what I remember from school years, we’ve been told that trans-fats are made through hydrogenation process, that is attaching hydrogen atoms to unsaturated or polyunsaturated fats.

Other than that, I enjoy your articles