Today’s topic is egg protein !
Eggs are probably the most affordable super-food, for offering the easiest and simplest way to get high quality protein, used to stimulate health and grow muscles.
Containing an abundance of nutrients is the key element of every athlete’s diet (and of every child in growth).
The myth that frequent consumption of eggs can affect the levels of bad cholesterol causing a sharp rise of them is now finally over (with scientific research supporting the existence of a false belief).
For almost a decade now, scientists after conducting studies, research tests, statistics and comparisons, arrived to the conclusion that frequent (even daily) consumption of eggs does not have a worrying effect on blood cholesterol levels and therefore there is no serious reason not to use them in your diet as often as wished and needed (especially if you exercise).
In this article, we analyze the broad range of beneficial effects on the organism following the consumption of eggs, as well, as how to use them as a booster for training / affordable supplement for your muscle growth / aid to reduce your weight and cover the appetite levels.
Many people select eggs as breakfast, doing something right. Egg – apart of being an excellent source of protein – is also a first class meal to offer you significant amounts of energy and a satisfying feeling of fullness for long.
Especially if combined with complex carbohydrates (e.g. a slice of whole meal bread) and fiber (e.g. a fruit or vegetable) is a complete healthy, energizing and dietary meal.
This is true, as this type of meal provides weight loss, so it’s not necessary to eat just lettuce and carrots.
Studies show that people using eggs for breakfast have lost more weight and points (especially around the waist). The percentage is not negligible as reaches 80 to 83% compared to people who did not eat something completely different at the beginning of their day (but with similar caloric value).
The persons selecting eggs for breakfast report a significant increase in their energy levels and work efficiency.
They also express satisfaction with the feeling of fullness caused by a meal with eggs, in order to avoid high calorie (and low in nutritional value) snacks in between.
Scientists have observed – after multiple studies and research – a reduction in daily calorie intake of about 18% in people who include eggs in their breakfast.
As already mentioned, eating eggs is a very good (and effective) way to control your appetite. Even if you follow a reduced calorie diet plan, do not be afraid to use eggs for breakfast.
It’s been shown that consuming eggs in your breakfast will help you reduce the total daily calorie value by about 400 calories.
The high protein content of egg helps to achieve fullness following the meal, lasting for much longer (especially compared to consumption of simple carbohydrates).
This results in smaller number of daily meals and lower food consumption (quantitatively) at each meal, as well.
In fact, many scientists believe that suppressing the intense & irresistible feeling of hunger caused by eggs (as well as avoiding overeating and bulimic episodes) can enhance the quality improvement of a person’s meals during the day.
It is the intense feeling of hunger that experts emphasize usually leading us to overconsumption and overeating episodes. An unbalanced diet, combined with the intense stress experienced by a person in its daily life, contribute to the dramatic development of obesity worldwide.
Eggs are not the only food extremely beneficial to diet. Any dietary source of protein can cause a longer lasting feeling of fullness in stomach, accompanied by a great feeling of satisfaction and stimulation of available energy levels.
In the weight loss process, a modification of the daily meals is recommended (including all meals and not only the breakfast) and their composition based on protein intake.
It is the super-food of “poor” people.
Eggs contain a variety of nutrients, vitamins and minerals. A large egg provides almost 6 grams of high quality protein. With a breakfast of 2 large eggs, you immediately ensure 12 grams of the best quality natural protein found in any other food.
In case of wondering, both yolk and egg white offer protein. Specifically, the egg white gives a little more than half the protein of an egg, while the yolk a little less than half respectively.
Egg protein is considered nutritionally as a “complete” protein, providing the body with all 9 essential amino acids produced by the organism.
Securing these 9 amino acids promotes good health in general, stimulates the immune system, prevents various infections and clearly boosts metabolism and muscle growth.
Here is what an egg offers to the organism:
It is the “perfect” protein and an ideal way to recharge your batteries. Each egg provides (on average, depending on the egg) about 70 calories of energy, 6 grams of protein and about 5 grams of fat, while includes no carbohydrates.
In fact, the egg white contains almost no fat or cholesterol and its regular (even daily) consumption may be carried out without fear and in quantity.
In egg white, about 40 different types of proteins are present.
Most probably, you did not know that.
In fact, some of them offer strong antimicrobial coverage in the body (for example, the protein transferrin or the ovoid).
As already mentioned, the egg provides the body with valuable amino acids. Arginine, methionine, cysteine and BCAAs enhance collagen production and promoting muscle and joint health.
The belief that frequent consumption of eggs was associated with increased levels of bad cholesterol in the blood was broadly circulated. Recent research has disproved this myth forever by returning eggs to their true nutritional classification.
An egg contains about 210 mg of cholesterol (i.e. just over 1/2 of the Recommended Daily Dose). This was the reason why the perception prevailed in the past, recommending not frequent or high quantity consumption of them.
However, now scientists emphasize that dietary cholesterol does not necessarily mean an increase in blood cholesterol.
In fact, another point that we should definitely stand on is the fact that people consuming eggs seem to increase their cholesterol levels, but those of GOOD CHOLESTEROL.
Good cholesterol is responsible for heart function and prevention of heart disease, vascular disease or stroke.
Choline is one of the most beneficial sources of protein, especially for people following a diet program, wishing to control their weight.
However – though so beneficial – according to experts, usually no sufficient amounts of choline is received via our diet.
An egg (yolk & egg white) could provide about 100 mg of choline, promoting cell formation & regeneration. Choline is similar to B vitamins, playing an important role in organism’s metabolic process (especially in fat metabolism).
Since 1998 it has been added to the essential nutrients for human organism, contributing to healthy and satisfactory function of heart and brain, also promoting the proper functioning of liver, gallbladder, all cell membranes, as well as preventing body fat accumulation.
Furthermore, its contribution to formation of valuable hormones, to normal functioning of brain, to stimulation of memory capacity and balancing and regulation of Central Nervous System (CNS) is extremely important.
An ideal food for people with dementia or Alzheimer’s disease, and for people suffering from minor strokes.
In the market, egg white powder may be found, a very common substance among athletes. An ideal way to stimulate the body for training and an easy solution for persons not preparing a proper and complete meal after training.
Offers to organism the required boost, promoting muscle growth and enhancing physical strength and endurance.