Tim's Meat & Protein Shopping Guide

Introduction to Protein Sources

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Besides water, protein is the largest portion of your body weight. Not all proteins are the same because they don’t contain all of the essential amino acids that your body requires. The following categories take into account the quality of the protein source, the protein to fat ratio, and potential health risks.

Purchase meats and other perishable items last. Bacteria can begin to grow within 30 minutes.

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Eggs

Eggs are considered to be the best source of natural protein. About 1/3 of the population has an egg allergy causing horrific smelling gas. Allergies drop to nearly zero when eaten raw. It’s not as bad as you think, and there’s a 1 in 30,000 chance of getting food poisoning from raw eggs. Most people don’t eat 30,000 eggs in their lifetime. Raw or cooked, eat lots of eggs if you’re not allergic. Cholesterol in eggs doesn’t directly contribute to cholesterol in our blood stream so eat both the yolk and white, since the yolk is an important source of biotin and the white contains most of the protein.

Beef

Beef gets a bad name because of its association with cancer, heart disease, high blood pressure, and cholesterol. Most times these problems occur because of overconsumption of fast food type beef products. Good cuts of beef that are low in fat significantly reduce your risk. Red meat was a staple of primal man and an excellent source of protein and vitamins. Red meat contains all 22 amino acids. Choose non-hormonal, organic grass-fed, antibiotic free, free-range beef when possible.

The “Best” cuts of beef have a high protein to fat ratio and can be eaten a few times a week. “Ok” is not the ideal choice, but will do if better cuts aren’t available. Eating a marbled porterhouse steak or other cut from the “Limit” category once or twice a season is probably fine. The “Avoid” category is never acceptable due to high calorie and fat content compared with beneficial nutrients.

Beef should be trimmed of all visible fat before cooking.

Poultry

Chicken and turkey are very nutritious and low in calories. There aren’t a lot of health risks associated with poultry. Poultry should be free range whenever possible. Commercially raised chickens and turkeys are full of tumors, stress hormones, growth hormones, antibiotics, and possibly genetic modifications—all of which are very bad for you. The skin and certain parts of the birds are much higher in unneeded fat, which forms the basis of the following recommendations.

Protein Powder

Protein powders are excellent sources of protein with low calories. Most Americans get way to much protein, so supplementation is only needed for athletes, exercise enthusiasts, bodybuilders, dieters, and vegetarians. Protein shakes can also be a convenient breakfast for anyone. There are many types of protein powders on the market. Some types contain lactose, which may be a problem for some. The “Best” category includes my preferred Hydrolyzed Whey product that is a complete protein and lactose free. Casein is slower digesting, and is best consumed before bed on heavy training days just before bed. Other important considerations reflected below are the Biological Value (BV) and Branch Chain Amino Acids content of the protein powder.

Fish and Seafood

All fish contains the highly toxic metal mercury and many species contain the poisonous chemicals called PCBs. Fish should only be eaten occasionally unless the proper species is selected. The following recommendations are based mostly on these contamination levels because all fish have high nutrient values and low fat content. Some consideration is given to Omega-3 and Omega-6 ratios. Without contamination I would recommend fish be eaten as a main component of your diet. “Ok in Moderation” means eating 1-3 meals per week. “Rarely” limits meals to 1-3 times per month at most. DO NOT EVER EAT FISH FROM THE “AVOID” CATEGORY!

Some experts recommend never eating ANY fish on the list because mercury is such a horrible poison with severe medical consequences. Taking a chlorella supplement 30 minutes before a fish meal may help prevent the mercury from entering your blood stream. If you had to choose a “go to” fish try sole or flounder, which has significantly lower contaminants than most fish and high Omega-3 content. I used to recommend tilapia, but research has shown low Omega-3 and high Omega-6 content, which contributes to health problems. Wild caught fish tend to be more nutritious and humane, while also reducing your health risks associated with overcrowded tanks and toxin-laced feed from farm raised fish. Please note that there are many conflicting figures and old data circulating about mercury contamination, and I tend to stay on the safe side for my recommendations. The problem is getting worse every day, so caution is advised.

Seafood

Most seafood provides excellent nutrients, but can be expensive. Seafood is generally low in fat. Mercury and PCB contamination is a consideration, but not as much as fish. Seafood is a common allergy, so be careful. The “Rarely” category contains the two types that have the most pollutants, but the cost makes them restrictive and most people won’t over consume.

Pork

Pork is extremely fatty, and only a few cuts are worth eating. Choosing the correct cuts will give you about the same nutritional benefits as beef. Health risks with pork are most due to improper cooking and handling. Cook pork thoroughly to avoid food poisoning. Not much fuss has been made about the commercial pork industry, so eating organic pork is mostly an ethical decision. The following categories reflect the leanest, highest protein cuts.

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