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Friday, August 8, 2008

Want to build muscle and need extra protein with your choline diet?

Persons who wish to build muscle with cardiovascular exercise and weights can increase their protein intake with the inclusion of a soy beverage and/or adequate amount of egg white, to provide adequate amounts of high-biological value protein, according to a research study supported by grants from the National Institute s of health to Steven Zeisel, the University of North Crolina Clinical Nutrition Research Unit and Center of Environmental Health and Susceptibility, and the University of North Carolina General Clinical Research Center. However, it is important to emphasize that soy protein beverage was administered to persons with a 25% to 50% repletion diet, or percentage indicating the approximate amount of choline based on the adequate intake, in this study. Those with 75% or 100% repletion diet were not administered a soy protein beverage as it would be odor producing.

It is safer to just go with the egg whites, since 1/4 cup/60g weight of liquid egg whites contain 1.410mg of choline and 0.250mg of betaine. I think it would be safe to say that you can have this a number of times a day as you keep track of your choline intake to your personal non-odor producing level.

Recommends a multivitamin that contains 100% of the DRI for vitamins and minerals, particularly folate [FOLIC ACID] and riboflavin [VITAMIN B2].

It is important to note that not all researches seem to agree with the consumption of soy products in a low choline-diet.

Diets at the lowest choline levels would require inclusion of a soy beverage and/or adequate amounts of egg white, as was used for this research, to provide adequate amounts of high-biological value protein. A multivitamin and mineral supplement would be required. For example, a very-low-choline diet might include the soy protein beverage; five servings of fruits and vegetables; five servings of breads, cereals, and other grains; adequate amounts of low-choline fats and oils; and one dessert food each day. It would be difficult to include either dairy products or meats at this level of choline restriction. However, some variety in high-quality protein in the diet can be achieved by consulting Table 3 and decreasing the number of servings from fruits, vegetables, and grains while adding different protein sources such as legumes, nuts, and cottage cheese. This type of planning should be done by the dietitian/clinician to assure that the level of choline remains at approximately 100mg per day and the diet contains the required high-quality protein as well as an adequate variety of other nutrients.

full article:
http://linkinghub.elsevier.com/retrieve/pii/S0002822304015743

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