Tip Are Phytates Killing Your Protein Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip Are Phytates Killing Your Protein Be careful about what you eat with your protein Here' s why by Chris Albert September 10, 2018April 5, 2021 Tags Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Protein, Tips Most T Nation readers are probably well acquainted with the fact that building muscle requires lots of animal protein. What you're probably not too aware of is that what you eat with that animal protein could affect your ability to digest and absorb it. Frustratingly, some of the most common "healthy" foods that bodybuilders pack into their Tupperware bowls every day – like oatmeal, beans, brown rice, and quinoa – actually contain anti-nutrients called phytates. Phytates are irritating compounds that bind themselves to micronutrients and minerals to prevent their absorption. This can lock up vital nutrients like iron, magnesium, and zinc. Phytates can also bind themselves to proteins, rendering them less vulnerable to trypsin and other enzymes that help with digestion (1). This makes protein far less absorbable. While a single serving of oatmeal, brown rice, beans, or quinoa isn't going to nullify nutrient absorption altogether, a typical meathead is going to eat a lot more of these foods than the average person. But don't worry. Here are some tips that allow you to get your starch and bean fix without interfering with mineral and protein absorption: Opt for white rice instead of brown. As Nate Miyaki wrote in The Perfect Carb for Lifters, white rice is really the perfect carb for lifters and athletes. Removing the bran from the outside of the rice grain gets rid of all of the phytates, leaving you with the starchy center. You're left with a product that's an easily digestible source of carbohydrate that can quickly refuel your glycogen stores and aid with recovery. Prep your grains, seeds, beans, and nuts properly. They're loaded with valuable nutrition, but their phytate content lowers their bioavailability and renders their nutritious goodness nearly unusable. Soaking your oats and nuts overnight, however, can help to drastically reduce their phytate content and increase access to their nutrients. With unprocessed grains, seeds, and beans, you may want to take it a step further by fermenting and sprouting them as well. This process can actually increase their nutritive value by causing them to produce vitamin C, vitamin B, and carotene. This is especially true for quinoa, which actually has a complete amino acid profile, as long as it's been sprouted. Note: The sprouting process basically involves soaking things like quinoa for hours, rinsing and repeating, and then allowing it to sprout little threads. Google it if you're interested. Don't eat soy unless it's been fermented. Soy has the highest concentration of phytates. Pay attention to what's in that protein bar you're eating. Some companies like to sneak in soy or other nutrient-robbing compounds for filler. If you do end up eating phytate-rich foods in a meal, include some fruits and vegetables that are high in vitamin C, or take a vitamin C supplement. Vitamin C can help to counteract phytates and enhance nutrient absorption (2). References Tong Wang "Minor Constituents and Phytochemicals of Soybeans." Hallberg, L., M. Brune, and L. Rossander "The Role of Vitamin C in Iron Absorption." Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating The Taste of Success "Are you kidding, JB? You expect me to eat this stuff? Where's the taste? Where's the variety!?" Feeding the Ideal Body, Nutrition & Supplements John Berardi, PhD January 27 Eating Tip Eat One a Day to Lose Fat and Prevent Cancer Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer. Nutrition & Supplements, Super Health TC Luoma June 6 Diet & Fat Loss Tip Natural Lifters and Protein Synthesis Want more muscle? Trigger protein synthesis often. Here's how. Bodybuilding, Feeding the Ideal Body, Nutrition & Supplements, Tips Christian Thibaudeau November 21 Diet & Fat Loss The Fat Loss Troubleshooter Can't lose fat? Can't figure out why? Well, can you answer simple "yes" or "no" questions? Of course you can! And that's all Dr. L's nifty little algorithm requires. You should have the answer to your fat-loss dilemma in no time and soon be well on your way to buffdom. Losing Fat, Nutrition & Supplements Lonnie Lowery, PhD March 14