Biohacker's Ultimate Guide to Nutrition [Part 2: Macronutrients]

Welcome back, superhumans. In Part 1, we covered vitamins and minerals. In Part 2, we’re going to cover carbohydrates, fats, and proteins. This guide will explore the different types and functions, as well as how they affect your body. Finally, we’ll dive into macro optimization for muscle building and fat loss.

Proteins

Proteins are the building blocks of life, essential for growth, repair, peptide synthesis, signaling, and countless other biological processes. Proteins are constructed from chains of amino acids and can vary in effect and quality. For supporting a lean/muscular physique, metabolic health, and physical/mental performance, 1g of complete proteins per lb of body weight is usually sufficient.

Protein Sources and Amino Acid Profiles

Different protein sources have varying amino acid profiles, which can affect their effectiveness for muscle building:

“Complete Proteins” (contain all essential amino acids)

• Animal sources: meat, fish, eggs, dairy

• Plant sources: quinoa, soy (lol), buckwheat

“Incomplete Proteins” (lacking one or more essential amino acids)

• Pretty much all plant-based proteins

• Best to not count towards your 1g/lb protein goal

The Best Protein Sources for Muscle Building and Fat Loss

The essential amino acids (EAAs) required for muscle protein synthesis, motor activation, and the regulation of IGF-1 include the following:

1. Leucine: Leucine is necessary for the activation of the mTOR, which plays a key role in growth muscle protein synthesis. It also enhances IGF-1 signaling. (Source).

2. Lysine: Essential for the production of carnitine, which is necessary for converting fatty acids into energy. Also supports IGF-1 synthesis, contributing to anabolism (Source).

3. Methionine: Critical for its role in the methylation process and synthesis of creatine and other molecules that support muscle growth. Methionine is also linked to IGF-1 production (Source).

4. Threonine: Supports muscle protein synthesis and collagen production (Source).

5. Tryptophan: Mostly known for its role in serotonin production, but also necessary for maintaining positive nitrogen balance & muscle protein synthesis (Source).

6. Phenylalanine: Required for the production of tyrosine, dopamine, and adrenaline, phenylalanine plays a role in muscle protein synthesis and overall energy regulation (Source)

7. Histidine: Involved in the production of hemoglobin, oxygen transport in muscles and energy metabolism (Source)

   Best Food Sources: Meat, fish, eggs, and (sparingly) whey

Protein Digestion and Assimilation

Protein sources differ in their digestion rates and how the body assimilates them. This is very important to consider if trying to maximize muscle gain while minimizing fat gain.

Fast-digesting proteins (Whey)

• Rapidly increase amino acid levels in the blood

• Ideal post-workout or when quick protein absorption is needed (Limit 25g)

• Because of the rapid blood-amino acid level spike, a lot of the whey converts to glucose (sugar) through gluconeogenesis. (Sources: [1], [2], [3])

  • This makes whey less than ideal for muscle-building purposes outside of post-workout shakes

• Pro-Tip: egg white protein digests slower, making it a more suitable meal replacement protein supplement when you don’t have easy access to cooked meat or eggs

• Pro-Tip 2: If you MUST use whey to get protein in because meat, eggs, or quinoa aren’t available, try sipping on it slowly throughout the day at a rate of around (10-12.5g of protein per hour)

Medium-digesting proteins (eggs & meats)

• Provide a balance between quick and sustained amino acid release

Slow-digesting proteins (Casein)

• Provide a steady release of amino acids over time

• Useful before bed or during long periods without food

Protein and Glucose Conversion

When carbohydrate intake is insufficient, protein (either through food or your own muscle tissue) can be converted to glucose through a process called gluconeogenesis.

This is less efficient than using carbohydrates for energy but allows the body to maintain blood glucose levels when carbohydrate intake is low.

Thermic Effect of Food

The thermic effect of food (TEF) is the energy required to digest, absorb, and metabolize nutrients. Protein has the highest TEF at 20-30% of its calories, carbohydrates at 5-10%, and fats at 0-3%.

This means protein burns more calories during digestion compared to fats and carbohydrates. You can look it as 100 calories of protein being 70-80 calories in reality, while 100 calories from fats will count as 97-100 calories. Taking TEF into account can help you get a better idea of Calories In/Calories out;

Fats

Fats are essential for hormone production, nutrient absorption, and cellular health. Aside from specific dietary requirements, 0.3g of dietary fat per lb of body weight seems to be a good rule of thumb for supporting health and lean/muscular body composition. Dietary fats come in several forms, each with unique properties.

Saturated Fats

• Found in animal products and tropical oils

• Pros: Great for cooking, supports hormone production, tasty

• Cons: Raise LDL cholesterol

Types of Saturated Fatty Acids

Saturated fats are often lumped together, but different saturated fatty acids have their own properties ans effects on health. Here's a breakdown of common saturated fatty acids found in diets:

1. Lauric Acid (C12:0)

   • Found in: Coconut oil, palm kernel oil

   • Properties:

     • Can increase both HDL and LDL cholesterol

     • Antimicrobial properities/ beneficial for immune function

     • Supports ketone production

2. Myristic Acid (C14:0)

   • Found in: Dairy fat, coconut oil, palm kernel oil

   • Properties:

     • Increases both LDL and HDL cholesterol

     • Often considered less favorable for cardiovascular health

3. Palmitic Acid (C16:0)

   • The most common saturated fat in the diet and human body.

   • Found in: Palm oil, animal fats, dairy

   • Properties:

     • Can raise LDL cholesterol

     • Associated with increased inflammation

     • Can promote insulin resistance when consumed in excess

4. Stearic Acid (C18:0)

   • Found in: Cocoa butter, animal fats, shea butter

     • Neutral effect on blood cholesterol levels

     • May reduce LDL cholesterol when replacing carbohydrates

     • Often considered one of the healthier saturated fats

     • Potentially beneficial effects on blood clotting factors

5. Caprylic Acid (C8:0) and Capric Acid (C10:0)

   • Found in: Coconut oil, palm kernel oil, dairy

   • Properties:

     • Rapidly absorbed and metabolized

     • Can be converted to ketones more easily

     • May support cognitive function due to quick energy provision to the brain

     • Often used in MCT (Medium Chain Triglyceride) oils

     • Good solvent for the nootropic Bromantane