Managing Meals Away From Home

your nutrition plan needs to be thoroughly integrated into your lifestyle if you're going to make progress. In order to manage, you need to either a) bring food along with you; b) rely on restaurant meals of some sort; or c) both.
Packing food with you isn't di cult, if you have the right supplies. Invest in
an assortment of single-serving, reusable containers, a wide-mouth ther-
mos, blue ice packs, resealable storage bags (various sizes), shaker bottles,
and a soft-sided insulated cooler or large lunch bag. Having these items on
hand means you can take your diet with you to your job - you don't need to
rely on kitchen facilities, or the o ce refrigerator/microwave.

As for what to bring...well, you're limited only by your imagination and the
amount of time you have available to eat. If you've cooked ahead of time,
then there will always be some ready-to-eat meat in the fridge - leftover
boneless chicken breasts, lean roast beef, or a turkey breast. Sliced cold
meats can be eaten plain or put into a sandwich (pita sandwiches or wraps
w/lo-carb tortillas are good variations). Add variety to sandwiches with
di erent condiments: choose from an array of gourmet mustards or more
exotic items like wasabi, pesto, and satay sauces. Leftover meat can also be
chopped up and used to create salads - these take only seconds to scoop
into a container for munching later on.

Side dishes that are easy to prepare (or buy) ahead and store well include:
tabouli, hummus, potato/pasta salads, marinated vegetable salads, various
(reduced fat) cheeses, cottage cheese, yogurt, pre-cut veggies/dip, grape
tomatoes, hard boiled eggs, fresh or dried fruit, seasoned tuna packs, nuts/
seeds, peanut/nut butters, baked tortilla chips, whole grain crackers/crisp-
breads.

If you have access to a microwave, various other entrees (such as leftover
soups, stews, or casseroles) can be packed along. You can also pre-assem-
ble a "rice bowl" (use pre-cooked brown rice, pre-cut fresh or frozen veg-

gies, diced pre-cooked meat - add a dash of soy sauce and toasted sesame
seeds or other seasonings), then simply heat and eat.

If you don’t have time for full meals, you can “graze” on snacks throughout
the day: make some of the protein bars from the recipe section ahead of
time for packing along. Other snack/quick foods might include InStone
“high protein” pudding and Ostrim sticks - which are portable and non-per-
ishable. Ditto fruit and nuts. Or bring an MRP packet and a shaker bottle
along. Push comes to shove, a commercial protein bar can also be used.

Restaurant meals can be both easier - and harder - to deal with. On the
one hand, there’s no preparation involved; on the other, it’s sometimes dif-
cult to eat according to your nutrition plan. You can’t weigh or measure
anything, so it’s harder to estimate what you’re eating - or overeating. If
you eat out only sporadically, the occasional restaurant meal is no big deal.
On the other hand, if you eat out on a regular basis, surplus calories that
aren’t compensated for by reductions in other meals/snacks could result in
fat gains.
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Egg White Protein

what is it ? Eggs - in particular egg whites - have been a staple protein source for body- builders and other athletes for decades. Egg white, or albumen,: ovalbumin (54%) conalbumin (13%) ovomucoid (11%) globulins (8%) lysozyme (3.5%) ovomucin (1.5%) other proteins present at <1%:>

Supplemental egg white protein is sold as a spray-dried powder, or in liq-
uid, pasteurized form.

What is it supposed to do?

Egg white protein is a virtually fat-free, low-calorie source of protein. While
egg white proteins are not - as far as is currently known - a source of bioac-
tive peptides (such as whey, etc.), they can be used to increase the overall
protein content of the diet.

What does the research say?

Beyond serving as a source of protein, there is little that’s special about egg
whites. Substituting egg white protein in the diets of hypercholesterolemic
women had bene cial e ects on serum lipids. Egg white is also relatively
high in BCAAs, so can be used in addition to other protein supplements
such as whey as a source of these critical amino acids.

There is a myth, pushed by various “raw food” fanatics, that eating dena-
tured proteins is somehow harmful and/or unhealthful. While most people
wouldn’t eat raw meat, they nonetheless will consume raw eggs, in the
belief that cooking “destroys” the protein, or makes it less digestible.
But the precise opposite is true for egg whites. Research has shown that
raw egg whites, in fact, are much more poorly absorbed than cooked ones.
In two separate studies, raw egg whites consumed by human volunteers
were 35% - 50% undigested and absorbed, whereas only 5% - 9% of cooked
egg whites were not assimilated.

The liquid egg whites sold refrigerated have been pasteurized. I’ve been
asked if these whites are more digestible than fresh, raw whites. They
probably are, but I doubt that they are as digestible as completely cooked
whites.

What does the real world have to say?

Many bodybuilders supplement their protein intake with egg whites: both
cooked or blended with other proteins in a shake. It’s a simple and conve-
nient way to add extra protein, which is why it’s such a common practice.

Recommendations:

It should be emphasized that egg whites aren’t good for much else besides
protein. Most of the egg nutrients are contained in the yolk. So while egg
whites can be used to boost the protein content of a meal, they shouldn’t
be used to replace more nutritious sources.

Another point of contention regarding egg whites is people are under the
impression (often due to misleading marketing by companies selling egg
white protein) that egg whites are some sort of super protein. It should be
noted the high score eggs have is based on the whole egg only. For ex-
ample, whole eggs score 100 on the biological value (BV) protein scoring
system. Egg whites have a BV score of 88. 88 is not a low quality protein
per se, but it’s not the BV of 100 whole eggs enjoy. Will this have any nega-
tive e ects on your ability to gain LBM? Unlikely, but when ever you see
companies calling their egg white protein product “natures perfect food”
or “the gold standard protein” and other over hyped nonsense,
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