|
Bodybuilders are infamous for their love affair with protein.
The way these massive beast see it, muscle is protein, so
they associate eating more dietary protein with gaining more
muscle. Devouring egg whites by the dozen is not uncommon
for your tipical bodybuilder; so lets get the truth behind
the best source of protien, EGG WHITES!!.
What is the "Protein Benefit"of Egg Whites?
Egg White protein is the purest form of protein known to man
in the entire world. Each 8-ounce cup gives you 26 grams of
pure protein, only 2 grams of carbohydrates, NO fat and NO
cholesterol. The protein found in eggs is of a higher quality
than the protein found in meat and fish. They are 100% bio-available,
which means NONE of it's amino acids are wasted. No artificial
protein powder can make that claim. Other high protein sourced
foods and supplements need to be broken down before the body
absorbs the protein. All natural products have always been
the recommended way to get the nutrients your body needs.
Cholesterol
The average large chicken egg has about 213 milligrams
of cholesterol, which is all contained within the yolk. There
has been concern that excess cholesterol in the diet can raise
the level or cholesterol in the blood, causing major health
problems including heart disease. Since the body produces
all of the cholesterol it needs for normal functions, eating
large quantities of cholesterol rich foods may be unhealthy.
It is recommended that the intake of cholesterol per day should
not exceed 300 milligrams. With one egg yolk containing 213
milligrams, it is clear that the recommended daily maximum
is easy to exceed.
There are alternatives that can be used in order to stay within
dietary guidelines for cholesterol intake.
• When multiple eggs are desired for an omelet or scrambled
eggs, use no more then 2 yolk.
• Eliminate all of the yolks.
• Use egg substitutes.
• Instead of trying to stay within 300 milligrams of
cholesterol per day, try to stay within a weekly total of
2100 milligrams, so that if you exceed the daily total on
1 or 2 days, you can cut down on other days.
• Even if you average one egg per day, you can still
eat very well and come within the 300 milligram maximum simply
by eating more fruits and vegetables, and cutting back on
fatty meats, butter and oils, and some processed foods.
Nutrients in Chicken Eggs
| Based
on One Large Egg (50 g) |
| Component |
Whole
Egg |
Egg
White |
Egg
Yolk |
| Quantity |
% DV |
Quantity |
% DV |
Quantity |
% DV |
| Calories |
75 |
4% |
17 |
1% |
58 |
3% |
| Total Fat |
5.0 g |
8% |
0.0 g |
0% |
5.0 g |
8% |
| Saturated |
1.6 g |
8% |
0.0 g |
0% |
1.6 g |
8% |
| Monounsaturated |
2.0 g |
|
0.0 g |
|
2.0 g |
|
| Polyunsaturated |
0.7 g |
|
0.0 g |
|
0.7 g |
|
| Cholesterol |
213 mg |
70% |
0.0 g |
0% |
213 mg |
70% |
| Carbohydrate |
0.65 g |
<1 % |
0.34 g |
<1 % |
0.31 |
0 % |
| Protein |
6.7 g |
13% |
4.0 g |
7% |
2.7 |
5% |
| Vitamins |
|
| Vitamin A |
244 IU |
5% |
0.0 IU |
0 % |
244 IU |
5% |
| Vitamin C |
0.0 mg |
0% |
0.0 mg |
0% |
0.0 mg |
0% |
| Vitamin D |
18.3 IU |
4% |
0.0 mg |
0% |
18.3 IU |
4% |
| Vitamin E |
0.5 mg |
2% |
0.0 mg |
0% |
0.5 mg |
2% |
| Choline |
216 mg |
|
0.45 mg |
|
215.5 mg |
|
| Thiamin |
0.031 mg |
2% |
0.002 mg |
<1% |
0.029 mg |
2% |
| Riboflavin |
0.254 mg |
14% |
0.151 mg |
9% |
0.106 mg |
5% |
| Niacin |
0.037 mg |
<1% |
0.035 mg |
<1% |
0.002 mg |
<1% |
| Vitamin B6 |
0.1 mg |
3% |
0.0 mg |
0% |
0.1 mg |
3% |
| Folate |
23.5 mcg |
6% |
1.0 mcg |
<1% |
22.5 mcg |
6% |
| Vitamin B12 |
0.6 mcg |
11% |
0.07 mcg |
<1% |
0.53 mcg |
10% |
| Pantothenic Acid |
0.627 mg |
7% |
0.040 mg |
<1% |
0.587 mg |
7% |
| Vitamin K |
0.1 mcg |
|
0.0 mcg |
|
0.1 mcg |
|
| Minerals |
|
| Calcium |
26.5 mg |
3% |
2.0 mg |
<1% |
23.5 mg |
3% |
| Iron |
0.6 mg |
3% |
0.01 mg |
<1% |
0.59 mg |
3% |
| Magnesium |
5.0 mg |
2% |
4.0 mg |
2% |
1.0 mg |
<1% |
| Phosphorus |
89.0 mg |
9% |
4.0 mg |
<1% |
85.0 mg |
9% |
| Potassium |
67.0 mg |
2% |
54.0 mg |
2% |
13.0 mg |
<1% |
| Sodium |
63.0 mg |
3% |
55.0 mg |
2% |
8.0 mg |
<1% |
| Zinc |
0.6 mg |
4% |
0.0 mg |
0% |
0.6 mg |
4% |
| Copper |
0.007 mg |
3 % |
0.002 mg |
<1% |
0.005 mg |
2% |
| Manganese |
0.012 mg |
|
0.001 mg |
|
0.011 mg |
|
| Selenium |
15.8 mcg |
|
7.0 mcg |
|
8.8 mcg |
|
Related Articles
High Risk with
High Cholesterol
The Best Sources
For Protein
Variety
of Proteins Compared in Taste and Nutritional Value
|
