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Question: Are animal based proteins more bioavalable when cooked or raw? I hear that cooked is better. Example: raw eggs or boiled eggs?
ANSWER: Generally animal based proteins yield highest biological value in their raw state. This is true for meat, fish and dairy including whey. However due to safety issue and high racemization rates of animal flesh food such as meat, fish and seafood. (racemization is a process where proteins convert from L form into D form which is toxic the human body) I do not recommend eating animal flesh raw unless properly cured, such as for instance naturally cured salmon, black code or tuna sahimi. As for eggs, I’d rather eat them poached than raw.
Question: What do you think of grass fed butter coconut oil. For fat fuel
ANSWER: Butter is bad for fuel whereas coconut oil is great. Though grass-fed butter is good as a condiment, it should not be used as a primary fuel. The reason: saturated fat such as in butter have shown to cause insulin resistance when consumed in large amount. Not so is the case with coconut oil. It largely consists of medium chain fatty acids and MCT’s which swiftly convert to energy without the need for bile acid digestion and with minimum digestive stress. Thus coconut oil is one of the most effective fat fuel foods.
Question: What do you think about the egg as for breakfast in warrior diet?
ANSWER: Early morning foods should rather be light, fast assimilating and detoxifying such as green juices, berries, cacao or coffee. That said, if you exercise in the morning you can have a serving of whey protein about 30 minutes before training. Eggs are slower to assimilate and thus not ideal for breakfast. Sorry guys.
Question: My 12 yr old daughter has been using whey protein before and after her cheer workouts. This season they are combining sessions and she will have two 3 1/2 to 4 hour workouts a week. Would you recommend the whey during the workout time for endurance since she is young? Thank you for your feedback.
ANSWER: Absolutely. Quality whey protein is great for sustained durability largely due to its high concentration of branch chained amino acid (BCCA), high calcium and electrolytes content as well as immune supportive proteins. BCCA are utilized for energy via the alanine glucose pathway which is highly efficient and does not raise insulin.
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About Ori Hofmekler — founder of Defense Nutrition and author of The Warrior Diet, is a nutritional and fitness expert. Follow him on Twitter, Facebook and Google+.