how to maximise my soy PI

[Abaddon]

It's a long story, so I won't go into it, but thanks to overconsumption of whey matrix powder several years ago, I have become intolerant to whey and most dairy products.

I am currently using soy protein isolate, with very good results, and I have done a lot of searching on how to use it best. Typically, PWO I use 40 grams of SPI with 30 grams of frozen egg white and 70 grams of dextrose. I'm a big guy, so I need all that dextrose, but I only NEED 15-20 grams of egg white. I use 30 because I fill & freeze plastic shot glasses (30mls each) with the stuff, for ease of use.

But very recently I've encountered some info on egg white which has got me worried. Apparently, unless the egg white is cooked, it actually PREVENTS about half of the aminos from being utilised?!

Does anyone have any info on this?

Thanks in advance.

[BendtheBar]

From what I understand, cooking must be done, but with some care.

Here is a quote on the topic I read that I reference occasionally. The guy seems to know the topic in and out, but mileage may vary...

Avidin is a glycoprotein, which is found in raw egg whites, and blocks the uptake of Vitamin B6 and Vitamin H (Biotin) causing a vitamin deficiency (it binds to Biotin and iron making them unavailable). You must cook/pasteurize the egg white to neutralize the Avidin and allow your body to safely digest the protein and utilize all its amino acids. Cooking egg whites at high temperatures denatures some of the amino acids which makes the proteins slightly less effective (slower digesting). A soft boiled or poached egg (at 70% albumin coagulation) is digested much easier as opposed to a fried or hard boiled egg. 2 soft boiled/poached eggs spend less than 2 hours in the stomach being digested, where 2 fried/hard boiled eggs spend over 3 hours in the stomach. Although fried/hard cooked eggs are digested just as completely as soft cooked eggs, it just takes longer for them to be completely digested and assimilated.

An egg white is about 10% protein and 90% water. It’s the proteins that cause the egg white to solidify when you cook it. Egg white proteins are long chains of amino acids. In a raw egg, these proteins are curled and folded to form a compact ball. Weak bonds between amino acids hold the proteins in this shape—until you turn up the heat. When heated, the weak bonds break and the protein unfolds. Then its amino acids form weak bonds with the amino acids of other proteins, a process called coagulation. The resulting network of proteins captures water, making a soft, digestible gel.

If you keep the heat turned up too high or too long when you cook an egg, the proteins in the egg white form more and more bonds, squeezing some of the water out of the protein network and making the egg white rubbery and increasing their digestion time.

So, basically the most bioavailable and readily assimilated egg proteins are either pasteurized raw eggs/egg products or soft cooked/poached eggs that have not reached 160 degrees at which point the proteins become coagulated/denatured and take longer to be completely digested and assimilated.

[Abaddon]

OK!

Thanks Steve. That's some great info. Sounds like what I need to do is have my portion of egg white thawed, ready for microwaving just prior to adding it to my PWO shake.

[BendtheBar]

Have you checked into any implications from freezing egg whites? Not sure if there are any, but I thought maybe you knew...

[Abaddon]

Originally Posted by BendtheBar

Have you checked into any implications from freezing egg whites? Not sure if there are any, but I thought maybe you knew...

It's a good line of inquiry, but no I have not. I buy my egg whites in 1kg bags, already frozen and pasteurised.

The only thing I know for sure is that it should be thawed slowly in the fridge, rather than @ room temp, which accelerates spoilage.