Protein is an important part of your diet, particularly if you are trying to increase muscle tissue or maintain lean muscle tissue to keep your metabolism high and enhance your ability to burn fat.
Eggs, either as food or a protein powder, compare favorably to other sources of protein such as meat or whey protein and may actually have advantages over these other sources
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Proteins are made up of 20 amino acids. According to Biology.arizona.edu, 10 amino acids can be produced in the body, and 10 must be supplied in food. These 10 are known as essential amino acids, and the absence of any in the diet can result in muscle degradation. Eggs contain all 10 essential amino acids, and according to Bodybuildingforyou.com, are referred to as the perfect protein.
Protein Digestibility
The Protein Digestibility-Corrected Amino Acid Score or PDCAAS is a measure of the value of a specific protein to the human diet, based on its amino acid composition. According to a study by G. Schaafsma of the Center of Expertise Nutrition, the Netherlands, published in the July 2000 issue of the "Journal of Nutrition," the PDCAAS is the preferred method of the World Health Organization for calculating protein value. Bodybuildingforyou.com says egg protein has the highest score of 1.0.
Biological Value
Egg protein has a biological value score of 100. According to Bodybuildingforyou.com, this means that egg protein has all 10 essential amino acids and all of the egg protein ingested is retained and utilized by the body. Bodybuildingforyou.com says eggs and egg protein play a crucial role in bodybuilding nutrition both as a food and in supplements as a protein powder.
Nutritional Value
Eggs are nutrient-dense foods. According to the USDA database, one large 50 g whole egg contains 6.28 g of protein, 4.75 g of fat, 28 mg of calcium, 6 mg of magnesium, 99 mg of phosphorus, 69 mg of potassium, 15.3 mcg of selenium, and a range of other minerals and vitamins including zinc, iron, manganese, thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6 and vitamin B12. Egg white from one large 33 g egg contains 3.6 g of protein, no fat, 6.6 mcg of selenium and trace amounts of other vitamins and minerals. The yolk from one large egg contains 2.7 g of protein, 4.51 g of fat, 207.9 mg of cholesterol and a variety of vitamins and minerals.
Egg Whites or Whole Eggs
Some people prefer to separate the yolks and eat only the egg whites, because egg yolks contain cholesterol and high quantities of fats. However, Bodybuildingforyou.com says eggs contain low amounts of saturated fat, the rest being monounsaturated fats and omega-3 and -6 essential fatty acids. A study headed by J. Edington and published in the February 7, 1987 issue of the "Journal of the American Medical Association" found no significant link between egg consumption and increased risk of heart disease.
Egg yolks are also high in protein. Nutritionist Mike Geary believes you should eat whole eggs, as the yolk improves the body's uptake of egg protein and also provides most of the nutrients.
Proten Powder
Egg white protein powder is low in calories and is virtually free of carbohydrates and fats. It has a high biological value, a high PDCAAS and is easily assimilated and used by the body. Egg white protein powder is particularly useful if you are allergic to the ingredients of other protein powders; whey protein, soy protein and casein or milk protein can cause stomach bloating in some people.
References
- Department of Biochemistry and Molecular Biophysics: The Chemistry of Amino Acids
- Bodybuildingforyou.com: Egg Protein Egg White and Egg Protein Powder Supplements
- PubMed.gov: The Protein Digestibility-Corrected Amino Acid Score
- USDA: USDA National Nutrient Database for Standard Reference
- PubMed Central: Effect of Dietary Cholesterol on Plasma Cholesterol Concentration in Subjects following Reduced Fat, High Fibre Diet.
- Truth About Abs: Are Whole Eggs or Egg Whites Better for You?
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