How best to balance protein?
-
I’m finding myself needing a lot more protein as I do more exercise like weightlifting, climbing, walking etc.
I noticed that when I have a large amount of protein that my skin becomes somewhat withered looking, grainy and dry. I assume this is a stress reaction of some sort, my body is lacking in something which increases in protein is exacerbating.
In the morning I’ll have somewhere between 3-5 eggs depending on how much I think I need alongside some toast and starch carbs. When having with coffee the stress reaction is pronounced, when having with orange juice it is lessened, barely present or null.
Does this point to me needing more fructose from fruit to offset the proteins stress reaction?
Is there another reason like not enough vitamin A to match the protein. Or another. I have stopped eating liver due to some bad reactions before and I don’t plan on starting again.
Could I benefit from more fat with my protein?
Any insight, send it my way
-
@Jakeandpace said in How best to balance protein?:
Any insight, send it my way
Hi Jake,
Jake says:
"I assume this is a stress reaction of some sort, my body is lacking in something which increases in protein is exacerbating".
=> need glycine to balance amino acids. From collagen powder or from bone broth."In the morning I’ll have somewhere between 3-5 eggs depending on how much I think I need alongside some toast and starch carbs."
=> High in leucine. Need glycine too, especially when above 2.5 g/day in one take (> 3 eggs)
I cite: “Glycine can potentially help balance high leucine levels by influencing insulin response, promoting muscle protein synthesis, and contributing to overall metabolic health.”
Interaction of Ingested Leucine with Glycine on Insulin and Glucose Concentrations
NB: Not only to optimize glucose loading but here mainly to moderate IGF-1 (cancer)."When having with coffee the stress reaction is pronounced, when having with orange juice it is lessened, barely present or null."
=> Listen to your body. Orange juice brings a lot of useful nutrients (Mg K and Vit C). But it’s not a good idea to drink more than 100 ml at breakfast (glycemia). Breakfast insulin spike is going to impact the glycemia for the whole day.
You need potassium to help (glycemia and acid-base balance):
Potassium citrate if you eat a lot of meat to avoid lithiasis (stones). I’d alternate with potassium bicarbonate powder (+/ 3 gr) (not just after eating proteins) (it influences pH) ((pH 3-4 required for meat digestion).
Not every day with bicarbonate (impact on TH1 >< TH2) (immune system).
And bisglycinate magnesium powder in your drink (1.5 g/dose = 300 mg Mg element) (20 % Mg)."Could I benefit from more fat with my protein?"
=> Not "more" but by choosing the best kind.
Avoid more than 6 g PUFA (4.5 W6 and 1.5 gr W3) (w3 from free range chicken and white fish) or you’ll pay the addition later (AA cascade). If the skin of the poultry is yellow, don't buy it. I only take white skin to avoid feeding with corn (rich in W6).
If you take more than 35 g protein in one take, you’ll need enzymes.
Eat cuts to balance the kind of proteins. Vary between red meat and other kinds like poultry, duck, lamb and white fish. Minimize pig (no sausage except occasionally).
For fats, I always take a tsp coconut oil when eating meat (to balance PUFA). 1 or 2 tsp coconut.For carbs, try to balance glucose with fructose. But always with fiber (glycemia and microbiota). I target max 50 g of each (200 K/cal x 2).
I’d begin my meal with 2 fruits (for fibers): one high in sugar, one low in sugar. 10 -15' delay for next elements if problem with digestion.
=> To optimize the time it remains in the stomach and the colon (to avoid fermentation).
Next a protein (containing some fat). And last a shake with additional supplement.
If you want to drink a coffee, take it minimum one hour later. Never before 30’ (chelation).
If problem with meat digestion, no more than 150 ml from the shake to avoid diluting gastric acid and bile too much. -
maybe add 150mcg biotin
skip on days you have natto or chicken liver
eggs arent even that great a source because of avidin, which still has an effect with cooked whites from normal sunny side up frying. the egg has to be boiled 6-7 minutes to deactivate the avidin or white dicarded altogether
chris masterjohn has an article on biotin and protein
-
@sunsunsun said in How best to balance protein?:
chris masterjohn has an article on biotin and protein
yes, thanks for reminding.
Here is the idea:
Situation
A High Protein Diet (1.5 to 2.2 g/kg weight) requires a biotin supplement, according to Chris Masterjohn PhD.
Not matching your protein with sufficient biotin will lead to toxic byproducts of branched-chain amino acids that will cause slow and steady neurological decline over time.
Possible side-effects encountered:
This is especially true if you are a protein-fueled athlete and find your skin too oily, too itchy, or too red; if your blood sugar is getting out of control; or if you simply feel down in the dumps. And it’s especially true if you find your hands or feet tingling or get subtle sensations of something crawling on your skin.
Source: Why You Need THIS Supplement on a High-Protein Diet.
Biotin's Game-Changing Effects Explained by a PhD
Chris MASTERJOHN, PHD. 8 OCT. 2022Questions:
- How could biotin help get rid of byproducts? For sure biotin aids in the metabolism of amino acids and is necessary for energy production. It helps with the breakdown of fats, carbohydrates, and proteins, which are essential for converting food into energy. Biotin is also essential for muscle building and maintenance by athletes…
- How Much biotin do we need when eating 4 x 35 g protein? Above the RDA 30 mcg biotin.
Answer on the next post.
NB: You have to pay for the whole article from CM, in which he relates his experience. No need to go further.
-
Conversation with ChatGPT
Situation and 2 questions (see preceding post).- How could biotin help get rid of byproducts?
You're absolutely right that biotin is essential for amino acid metabolism, and this is especially relevant when protein intake is high.
Biotin's role in detoxifying byproducts of branched-chain amino acids (BCAAs):
• Branched-chain amino acids (leucine, isoleucine, valine) are metabolized through branched-chain α-ketoacid dehydrogenase (BCKD) and further steps that require several cofactors, including biotin indirectly.
• Biotin is a coenzyme for carboxylases, like:
o Propionyl-CoA carboxylase (converts propionyl-CoA to methylmalonyl-CoA),
o Pyruvate carboxylase, and
o Acetyl-CoA carboxylase.
These enzymes are needed to clear out intermediates from amino acid catabolism, preventing the buildup of toxic organic acids and ketoacids.
If biotin is deficient:
• Toxic intermediates from BCAA metabolism (e.g. 3-hydroxyisovaleric acid, propionic acid) accumulate, which are neurotoxic and pro-inflammatory.
• This is why subtle signs like tingling, crawling sensations, or mood imbalances can appear — they’re often early indicators of organic acid buildup affecting the nervous system.
In short: Biotin is a critical “cleanup crew” member in the breakdown pathway of amino acids, especially branched-chain ones consumed in high-protein diets.
- How much biotin do we need when eating 4 x 35g protein per day?
You’re talking about 140 grams of protein/day, which is well above average — especially if you're around 70 kg (which would be 2 g/kg, a high-protein regimen). In such a case:
RDA vs Functional Need:
• RDA of biotin = 30 mcg/day (just to avoid frank deficiency, e.g. hair loss or dermatitis).
• For high-protein consumers or athletes, functional needs may be significantly higher.
o According to researchers like Chris Masterjohn, 50–300 mcg/day may be more appropriate depending on protein load and symptoms.
Why more?
• Biotin is not stored well and is water-soluble, so excess is excreted.
• Heavy amino acid metabolism, gluconeogenesis, and lipolysis all draw upon biotin-dependent enzymes.
• Some signs of marginal deficiency can occur well before frank deficiency, especially if:
o You're taking raw egg whites (avidin binds biotin).
o You have gut dysbiosis (biotin-producing bacteria are disrupted).
o You’re low-carb/keto, which raises demand for gluconeogenesis (a biotin-intensive process).
Suggested supplemental intake for you:
For someone consuming 140g of protein per day, consider:
• 50–100 mcg/day as a maintenance dose. (LucH's note: but higher at the beginning when suffering from the described symptoms. I'd take 150-200 mcg as first dose and adapt afterwards, towards 300 mcg, until better neuro sensations. Afterwards, after 2 or 3 days of improvement, a lower dose.
• Up to 300 mcg/day if experiencing symptoms like oily/itchy/red skin, mood dips, blood sugar swings, or neuropathic sensations.
• Biotin is generally safe up to 5,000–10,000 mcg/day, but high doses can interfere with lab tests (especially thyroid and troponin levels).
Summary:
RDA : 30 mcg/day
Functional needs (HPD) : 50-300 mcg/day (possibly higher when symptomatic, at the beginning).
Let me know if you want guidance on symptom tracking, food sources, or how to test for biotin deficiency (e.g. urine organic acids).
- How could biotin help get rid of byproducts?
