How do I preserve carbohydrates and protein in food while cooking?
I'm starting to workout out and I know nutrition is a big part. I've done my calculations of how much carbohydrates and protein I need. The only problem is I don't know how to get enough of protein and carbohydrates because when you cook most food like brown rice or soy beans the amount of protein and carbohydrates goes down by almost 75%. I'm an ectomorph and I need a lot of protein and carbohydrates but I can't eat so much food just to get enough carbohydrates and protein. Is there any solution for this? Any way I can preserve these nutrients while cooking?