Eggs are an excellent source of protein
and relatively cheap too. They have a very high biological value and a
full complement of essential and non-essential amino acids. In short, if
you wanted a complete and easy to absorb protein source look no further
than eggs.
With that said there are a few
considerations you might want to make when buying and preparing eggs.
First of all some of the protein in an egg is found in the yolk, so if
you separate your whites and discard the yolk you will also be lowering
the protein content of each egg you purchased and therefore increasing
the price per gram of protein.
Second point is that eggs come in different sizes,
and therefore the amount of protein they contain is different. For
example the US department of agriculture categorizes eggs as small,
medium, large, extra large, and jumbo. Each size has a different amount of protein as follows:
Size of Egg Grams of Protein Grams of Protein
(whole egg including yolk) (White Only)
Small 4.8 2.7
Medium 5.5 3.2
Large 6.3 3.6
Extra Large 7 4
Jumbo 7.9 4.6
As you can see about 58% of the protein
in an egg is contained in the white, the rest is in the yolk. So if you
like to separate the yolk out of your egg you're losing 42% of the
protein in each egg. This is not very cost effective
if you're eating eggs for their protein content. Every time you throw
away a yolk you're literally throwing away almost half the protein in
the egg as well.
The yolk of an egg provides lots of
nutrients that your body needs, there is no reason to throw it away. The
cholesterol and fat content of the yolk will only contribute a small
portion to your overall daily intake with no detrimental effects.
Scrambled, poached, sunny side up,
omelet, over easy, over hard, Benedict, whatever. Eggs are a great way
to get your protein requirement for the day.
For the most up to date answer on the question of how much protein you need per day to build muscle check out the aptly named book How Much Protein.
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