Quality shake/drink/supplement, daily protein requirement

[DOMESKI]

A buddy of mine said I should post some info on the drink i've been using throughout the years. Combination of a few good supplements. Great for lower carb diets. Figured i'd share

Since i'm heading to work at 5:30am I don't really have the time to make breakfast Instead, I make a drink/shake every night, put it in a sports bottle and throw it in the refrigerator so it is prepared for the next day.
It consists of approximately 100g of protein, 25g of carbs (14g from fiber though), and about 30g of fat.

Most of the protein is slow digesting and highly bio-available. The fat is a good combination with cholesterol for synthesis of hormones. There is a small amount of carbs and the fiber will slow digestion and help with staying regular. It also has a greens formula to give you phyto-nutrients and an abundance of vitamins/minerals, trace elements, and enzymes. Here is exactly what I put in:

- 9-12 eggs. 4 yolks (the amount depending on my protein requirement for the next day). You can substitute 1 tbsp of PB for 2 of the yolks if you like the flavor of Peanut butter.

- 1 large serving of muscle milk (whatever comes out to around 30g of protein) Chocolate is the perfect flavor for this shake.

- 1/2 cup of Fiber One cereal (add oats for more complex carbs)

- 1 tsp of greens powder (I use NOW brand on bb.com)

- 1 tsp of psyllium powder (more digestion aid)

- some ice and water. add more to change the consistancy.

Great substitute for any meal. Helps me reach protein and fat requirements for the day. Its primarily REAL food, unlike a typical meal replacement and its much more filling too. I'm sure some of you will bug out over the idea of raw eggs. oh well. I prefer raw foods over cooked ones anyways. Been using this for a few years and will continue to.

[deioces]

using raw eggs are dangerous maybe if they are grain fed without all the added hormones and such but still salmonela would say no.

[dvsness]

I've never gotten sick from raw eggs, but the bioavailability is higher for cooked eggs. Also, if you need 100g in one meal to make your goals, it may be time to reassess the rest of your meals.

[DOMESKI]

I've been using raw eggs for years. I prefer free-range and organic, but the regular are fine. I don't understand why you think cooked eggs would make them more bio-available. If anything, most people overcook their eggs and denature the proteins, but I don't really want to get into that. 100g in one serving? come on. I generally sip on it throughout my day or i'll drink a third of it for 1 meal. 30g protein/10g of fat.

[-NB-]

Originally Posted by dvsness

I've never gotten sick from raw eggs, but the bioavailability is higher for cooked eggs. Also, if you need 100g in one meal to make your goals, it may be time to reassess the rest of your meals.

x2 good advice.

[TacticalNuke]

Only about 1 in 20,000-30,000 eggs has salmonella. I'd say it's safe to say you'll be okay, but that's not to say it's the best for muscle building.

[TinyMan]

Originally Posted by DOMESKI

I've been using raw eggs for years. I prefer free-range and organic, but the regular are fine. I don't understand why you think cooked eggs would make them more bio-available. If anything, most people overcook their eggs and denature the proteins, but I don't really want to get into that. 100g in one serving? come on. I generally sip on it throughout my day or i'll drink a third of it for 1 meal. 30g protein/10g of fat.

The slight denaturing (uncoiling) of the protein found in the egg is actually what solidifies (and makes rubbery) - and is well known for that uncoiling to make the increase in bioavailability. Denaturing protein has gotten a bad rap simply for the name 'denaturing' being associated with bad; not a well-founded reasoning - while drinking raw eggs got popular from kids imitating Rocky . When a protein is denatured, it mostly is losing biological activity/function (such as enzyma activity) - many (most) proteins can recoil and reverse denaturing.

Originally Posted by exploratorium.edu

When protein molecules are heated, they unfold and extend and their surface area increases. Exposed parts of the molecules become receptive to bonding with other protein molecules, and a network of cross-bonds forms; this causes clumping. Think of the changes an egg undergoes when boiled or fried: from raw to soft to hard. Eggs contain both water and protein, and protein is made up of amino acids. Some amino acids are hydrophilic (attracted to water) and some are hydrophobic (repelled by water). When you add air through beating egg whites, the protein molecules uncurl so that the water-loving parts immerse themselves in the water and the water-fearing parts can stick out into the air. These rearranged proteins then bond with each other, creating a network that holds the air bubbles in the whipped egg whites in place.

If egg whites are beaten until they are stiff, they are fully denatured and have no elasticity; they lose their original properties and aren't able to return to their former state. If egg whites are beaten only until they form soft peaks, the proteins are only partially denatured and retain some of their elasticity. The partially denatured protein strands surround the air bubbles and when heated, these proteins fully denature and solidify, creating a protective wall so that the air bubbles don't burst. This is why such dishes as meringues and souffl?s are light and fluffy.

Other protein-rich foods undergo denaturation as well. It?s part of the process of milk becoming cheese, and you can watch it happen when cooking a fish fillet: The meat changes from translucent to opaque as the proteins uncoil and rebond.

[DOMESKI]

I can easily do a search on the internet for the bioavailablity of eggs but I wont do that. You'll find mixed reviews, so just try and keep an open mind here.

Salmonello isn't the threat that it used to be. Reduce enzymatic activity of the egg protein and you reduce its functional ability as well. Cooking your proteins (eggs in this case) has been found in some studies to IMPROVE digestibility while in others it was found to be DETRIMENTAL to digestion. I'm not taking sides here. (besides, if I dont take the side of "raw egg", he just might whoop my ass) Cook your eggs or dont cook your eggs. I'm not trying to convince anyone of anything. Raw eggs work better for me and I was just presenting this type of supplementation/real foods shake to help someone reach their protein requirement throughout the day. Sometimes its hard to get down an additional 3 meals that are rich in protein and quality fats. I couldn't find the time in the day to cook 3 more meals of eggs. Please don't mention that I could microwave my eggs (no explanation necessary). Take it or leave it, this has worked for me and many others for years.This will also help you consume more fiber and additional vitamins/minerals.

[LayzieBone085]

Originally Posted by dvsness

I've never gotten sick from raw eggs, but the bioavailability is higher for cooked eggs. Also, if you need 100g in one meal to make your goals, it may be time to reassess the rest of your meals.

enough said.. 100g of protein in a meal is a total waste.. ur body at ur weight can probably only take in half of that if not less.. i would really consider splitting this shake up into 2 or even 3..

[svtcobrra]

Wow. There sure are a lot of people responding to this who obviously havent listened to anything that has been said by the postee. This comment above me ^^has already been answered, it wasn't even necessary for you to post at all if you had read prior to doing so.
Anyways, your shake isnt a bad idea, Ive been doing similiar for quite some time now, though mine is more like...

12 egg whites
2 egg yolks
1 cup nonfat yogurt
1 cup oats
2 TBSP flax-seed
1 cup 1% milk
1 can peaches
Blender

Im tired of everyones crap in relation to salmonella. This is so rare its rediculous and the symptoms are easy to detect if the extremely rare possibility that you contract it exists. I have made these about everyday for the past three months and it also allows me to skip sitting down and eating a meal. Nice post man but most of the replies are ignorant and rediculous.

[TacticalNuke]

We're not debating opinions here, we're debating facts. The fact is the bioavailability of raw eggs is less than cooked, and your body can only digest so much protein at once.

The OP didn't say whether this is consumed all at once or over a period of time.

[svtcobrra]

Originally Posted by TacticalNuke

We're not debating opinions here, we're debating facts. The fact is the bioavailability of raw eggs is less than cooked, and your body can only digest so much protein at once.

The OP didn't say whether this is consumed all at once or over a period of time.

Ummmm. Yes, actually he did in reply.

[svtcobrra]

Originally Posted by DOMESKI

100g in one serving? come on. I generally sip on it throughout my day or i'll drink a third of it for 1 meal. 30g protein/10g of fat.

here.

[burke]

Originally Posted by DOMESKI

I've been using raw eggs for years. I prefer free-range and organic, but the regular are fine. I don't understand why you think cooked eggs would make them more bio-available. If anything, most people overcook their eggs and denature the proteins, but I don't really want to get into that. 100g in one serving? come on. I generally sip on it throughout my day or i'll drink a third of it for 1 meal. 30g protein/10g of fat.

This sounds like a really good idea actually... at first I was like wtf, but when I realized you don't consume it all in one sitting it makes a lot of sense. nice.

Also a lot of you guys are responding and saying things but your not even reading... he isn't chugging the 100g all at once... he specifically said he breaks it up and you still get...

Originally Posted by LayzieBone085

enough said.. 100g of protein in a meal is a total waste.. ur body at ur weight can probably only take in half of that if not less.. i would really consider splitting this shake up into 2 or even 3..

and this...

Originally Posted by TacticalNuke

The OP didn't say whether this is consumed all at once or over a period of time.

sorry but this is my biggest pet peeve... read people.

[DOMESKI]

Originally Posted by svtcobrra

Wow. There sure are a lot of people responding to this who obviously havent listened to anything that has been said by the postee. This comment above me ^^has already been answered, it wasn't even necessary for you to post at all if you had read prior to doing so.
Anyways, your shake isnt a bad idea, Ive been doing similiar for quite some time now, though mine is more like...

12 egg whites
2 egg yolks
1 cup nonfat yogurt
1 cup oats
2 TBSP flax-seed
1 cup 1% milk
1 can peaches
Blender

Im tired of everyones crap in relation to salmonella. This is so rare its rediculous and the symptoms are easy to detect if the extremely rare possibility that you contract it exists. I have made these about everyday for the past three months and it also allows me to skip sitting down and eating a meal. Nice post man but most of the replies are ignorant and rediculous.

I;m with you man. You're shake looks like it would taste better than mine and does have a better variety of nutrients. I;m using X-factor right now, so i'm trying to limit the amount of flax oil I use and at the same time I'm using a very carb restricted diet so the oats are out the window for me. Yes, I did respond with the fact that I drink this throughout the day or use it as a replacement for 2-3 meals. Thanx for pointing it out to them again. Common sense should tell you that this shake/drink would not be used in one sitting. Although I was expecting a good amount of negative reactions and many people disputing my use of raw eggs, I do appreciate your all your responses, especially the ones that were educated and well thought out.
I've used this drink for years now and i've had wonderful results. Pass the salmonella in my direction...i'll take 2 servings. sheeeeeeeeeeeeit

[dvsness]

Originally Posted by DOMESKI

I've been using raw eggs for years. I prefer free-range and organic, but the regular are fine. I don't understand why you think cooked eggs would make them more bio-available. If anything, most people overcook their eggs and denature the proteins, but I don't really want to get into that. 100g in one serving? come on. I generally sip on it throughout my day or i'll drink a third of it for 1 meal. 30g protein/10g of fat.

I thought you drank it all at one time until you specified otherwise. Sorry we aren't mind readers.

[DOMESKI]

You generally want your eggs from chickens that arent pumped with hormones/antibiotics or fed diets that have artificial ingredients. Grains should only supplement their diet, not be their primary source of food. Free-range chicken are less stressed/much healthier and are able to receive more direct sunlight and eat a natural or organic diet consisting of soybeans, corn, worms/small insects. You probably dont want to eat raw eggs from a chicken that is stuffed in a very tight area, is probably diseased (and given antibiotics accordingly), and lives a stressed life. Eating chicken that is pumped full of steroids will not give you an healthy anabolic effect.

For some reason I feel like I should write that you DON'T want to eat your chicken raw. please dont confused consumption of raw eggs with consumption of raw chicken.

[DOMESKI]

I'll be more clear next time about spreading 100g of protein over the course of 2 or 3 meals. =P These damn smiley faces. Let me just say, learning this forum language is rather funny. bumps and stickies and trolls and repps. WTF

[deniall]

Looks like a good shake and I will give it a try soon. I have a question though, what is greens powder? I searched the NOW product list on bb.com and found green tea extract etc but nothing that says greens powder.

[DOMESKI]

Originally Posted by deniall

Looks like a good shake and I will give it a try soon. I have a question though, what is greens powder? I searched the NOW product list on bb.com and found green tea extract etc but nothing that says greens powder.

http://www.bodybuilding.com/store/now/green.html

A few other companies make similiar formulas. Odd enough this tastes good on its own. Mixed in the shake, you can't taste it at all.

[LayzieBone085]

Originally Posted by DOMESKI

I'll be more clear next time about spreading 100g of protein over the course of 2 or 3 meals. =P These damn smiley faces. Let me just say, learning this forum language is rather funny. bumps and stickies and trolls and repps. WTF

seems like a good plan.. sorry for the poor reading.. but looks good man.. maybe add a bit more fat if you want.. flax seed, olive oil, natty PB.. or blend up some almonds in there

other then that not a bad idea for being onthe go and getting good nutrients in you

[mania905]

Originally Posted by DOMESKI

I'll be more clear next time about spreading 100g of protein over the course of 2 or 3 meals. =P These damn smiley faces. Let me just say, learning this forum language is rather funny. bumps and stickies and trolls and repps. WTF

lol enjoy it's quite addicting my friend.

[DOMESKI]

Originally Posted by LayzieBone085

seems like a good plan.. sorry for the poor reading.. but looks good man.. maybe add a bit more fat if you want.. flax seed, olive oil, natty PB.. or blend up some almonds in there

other then that not a bad idea for being onthe go and getting good nutrients in you

Just saw your post. thanks man. Being that i'm on X-factor, i try to limit the amount of olive/flax oil in the shake. Heavy creams seem to work well and help with the flavor/texture.

[deniall]

I have been using this shake for a couple of weeks now and it's great. The only problem I have is that the oats don't blend very well and because I mix this up in the evening when it comes time to drink it in the morning the oats have swelled and it's like a sludge shake. Not very nice at all. I do love everything else about the shake though and if I drink it the same day I mix it it tastes great. Top stuff.

[DOMESKI]

Originally Posted by deniall

I have been using this shake for a couple of weeks now and it's great. The only problem I have is that the oats don't blend very well and because I mix this up in the evening when it comes time to drink it in the morning the oats have swelled and it's like a sludge shake. Not very nice at all. I do love everything else about the shake though and if I drink it the same day I mix it it tastes great. Top stuff.

I forgot about the sludge oats issue since I havent used oats in there for a while. I think I had better luck with an Ezekiel brand cereal or you could just mix the oats in the next morning.

I was just sent a sample meal replacement powder from Labrada fitness. (went to their website and within a week I received a package with 3 different samples.) I will find out the name of this specific product but it has sweet potatoes and oats in the form of a powder. Would probably do wonders for the consistency of the shake the next morning while still giving adequate carbs.

[deniall]

Originally Posted by DOMESKI

I forgot about the sludge oats issue since I havent used oats in there for a while. I think I had better luck with an Ezekiel brand cereal or you could just mix the oats in the next morning.

I was just sent a sample meal replacement powder from Labrada fitness. (went to their website and within a week I received a package with 3 different samples.) I will find out the name of this specific product but it has sweet potatoes and oats in the form of a powder. Would probably do wonders for the consistency of the shake the next morning while still giving adequate carbs.

Actually I have heaps of MRP's here but I hate the taste of them which is why I like using your shake. I suppose I could mix in an MRP instead of the Muscle Milk and add a ton of water and maybe peanut butter for taste.

[DOMESKI]

Originally Posted by deniall

Actually I have heaps of MRP's here but I hate the taste of them which is why I like using your shake. I suppose I could mix in an MRP instead of the Muscle Milk and add a ton of water and maybe peanut butter for taste.

I meant that its possible to find whole foods in powder form. Instead of drinking maltodextrose or other carbs with high insulinogenic potential, substitute an oat or sweet potato powder. I think Lee Haney brand also had a sweet potato powder available. Adding a total meal replacement pretty much defeats the purpose. Trying to use as much whole foods as possible instead of so many powders full of preservatives. Of course the muscle milk has some, but you are only consuming a scoop or 2...with so many real eggs, real fat sources and carb sources.

[EMartNJ]

any idea on the total cals?

[DOMESKI]

For the shake im using these days...

~110g of protein = ~440 calories
~45g of fat = ~405 cals

total carbs minus fiber

~10g of carbs = ~40 cals

total -=> ~885 calories

I would obviously drop the percentage of fat and up the carbohydrates if you function better on a carbohydrates. I believe protein should always be kept medium-high. There are some people who will do better on high carbs, medium fats, med-low proteins. One client of mine is an example. He is of italian decent, and he holds significant more muscle than I do (larger frame) with nearly the same percentage of bodyfat. If he goes overboard on protein, his bf % increases. His carb source doesnt matter either. He can eat white bread and pasta all day (while receiving no help from PH or AAS) and put on muscle and keep his bodyfat low.

[EMartNJ]

heh im italian and the same way, i wonder if it has anything to do with growing up eating spaghetti everyday