Egg Protein: Your Best Ally

Ingestion of the egg is filled with myths and issues. Come learn more about the protein of egg and its importance.

Egg Protein Your Best Ally

Versatile, cheap and nutritious.

In spite of the protein of the egg to be even a protein-packed myths, often trivialized, and the importance of which is questioned by many, this demonstrates the great benefits, both at the level of the nutritional composition, as in respect to its cost-benefit relation.
THE EGG

The amount of egg that should be eaten depends on many factors which include body weight, associated pathology, the total consumption of proteins and if it is consumed alone or with other protein sources.

With the exception of particular cases, the egg must be consumed by the whole, for all people, and at any time of the day. The method of cooking is best cooked as a replacement for another protein source, like meat or fish.

The values that we will present below are average values and vary always depending on the type and size of the egg.
ENERGY

In relation to energy value, a hard-boiled egg whole has on average 71kcal, divided into 56kcal to the yolk and 15kcal for the clear.

As you would expect, the amount of energy varies greatly depending on the method of cooking used, the fried egg or stirred with the use of fat are the methods associated with the more calories.

PROTEIN

One whole egg contains on average between 5.5 and 6.3 grams of protein of high biological value, ie, which contain all the essential amino acids for the body. Effectively, the major protein of the egg, the ovoalbumina, is considered as the protein of reference to assess the value of protein from other foods. Only in the light is present, on average, half of the protein of the whole egg.

It has been shown in several studies that the egg protein stimulates muscle growth and increases protein synthesis.
These effects seem to be coming from the high concentration of the amino acid leucine. The egg contains between 10% and 20% more leucine than most other protein sources.

Leucine is the main amino acid responsible for stimulating the synthesis of muscle protein after a meal. The only protein source that contains more leucine than egg is the serum of milk. Taking into account that egg protein is so rich in leucine, it is not necessary to consume it in high quantity to maximize muscle growth.

There are already several arguments in favor of egg protein before and after training.In comparison with soybean and wheat protein, a study showed that the egg protein increases lean mass muscle, even when in equal doses.

In addition, the laboratory of McMaster University demonstrated that consuming egg protein even at a minimum quantity of 5 grams, after your workout improves protein synthesis and recovery. However, the best responses were observed at doses of 20 to 40 grams.

However, it is important to stress that the excessive consumption of protein can impair kidney function, among other problems, so the intake must be controlled.

VITAMINS

The vitamins present in egg have important functions, such as the structural function in growth and cell reproduction, immune response, antioxidant, production of energy and the promotion of absorption of calcium and phosphorus.

Among the vitamins present in the egg white, the most outstanding of these is Riboflavin. If there is a deficiency of this vitamin in the body, may occur ulcerations nozzles, inflammation of gingival, among other symptoms.

Already the yolk of the egg is a source of fat-soluble vitamins (A, D, E and K) and water soluble (B complex: B1, B2, Niacin, Biotin, folic Acid, Vitamin B12, pantothenic acid and choline).

MINERALS

Among the minerals present in the egg, those who are in greatest concentration is the sodium, and selenium. With regard to the yolk of the egg, this has important minerals such as iron, zinc, calcium, selenium and magnesium.

Iron is important to combat anemia, zinc is an essential integral of the immune system, calcium have a role in bone formation and muscle contraction, the selenium is protective of cells and the magnesium is an integral of chemical reactions.

The remaining minerals present in the egg to prevent the appearance of cramps and the production of energy, among others.

DIGESTIBILITY

The body digests egg protein at a rate similar to that of whey protein. After consumption, this fast digesting leads to an increase of the plasma amino acids. The muscle cells are sensitive to changes in blood levels of amino acids and this rapid increase causes a greater reaction in muscle building.

Featuring easy to digest, so their fragile, egg white is highly recommended for many people who feel discomfort or other problems in the gastrointestinal tract to feed themselves, with sources, more heavy proteins like meat, for example.

Although many individuals are experiencing discomfort, gastrointestinal conditions, usually these are not associated solely to the consumption of the entire egg itself, but the consumption of protein and lipid of the diet as a whole.

SATIETY

Another point in favour of the ingestion of the protein of the egg is the feeling of satiety that it provides, feeling that, in turn, helps in the slimming process. In fact, a study conducted in Michigan showed that enrich the breakfast with egg decreases the feeling of hunger in the meals to follow.

Studies have shown that the consumption of egg protein promotes satiety and reduces food intake in the short term. Thus, the egg appears to be beneficial for those who want to lose weight.

YOU SHOULD EAT THE EGG YOLK?

For years, experts have advised that it was better to consume just the egg white. The yolk, they said, was associated with increased cholesterol or heart problems. However, a study explained that this theory was a myth without any basis.

A Harvard study analyzed a sample of men and women during 8 to 14 years old, concluding that healthy people can eat up to one egg per day without which the cholesterol level increase. This is because although the yolk has high cholesterol levels, it also has other nutrients that help to prevent this cholesterol is harmful for those who consume it.

Even so, it is advisable to act in a preventive way, through the consumption of foods rich in phytosterols (such as nuts, vegetables or legumes) as these compete with cholesterol for the same receptors, allowing a reduction of its absorption by the body and decreasing the total amounts of cholesterol in the blood.

Despite all this, a Spanish magazine advises that, after a physical training very intense, if you want an intake immediate of proteins, in particular those present in the clear, you should not eat the yolk. This can slow down the digestion and absorption of nutrients from the clear, which would not be beneficial. In this specific case, the yolk should be eaten later, since then already there will be no problem and will still be getting all their nutrients.

ADD EGG PROTEIN

The egg protein can be consumed by anyone who needs high quality protein to meet your daily needs and help in muscle growth. This is also a good option for those who have allergies to soy or dairy.

The typical way to make a supplement, egg protein is to isolate the egg white, pulverizing it, and drying the rest, leading to the production of a powder. Some times, the yolk of the egg is included, although most of the protein supplements egg be composed exclusively by clara.

The process of pasteurization of the egg is complex. This is made up by a process of heating ultra high that kills all micro-organisms existing, but that leaves the protein intact.
NEGATIVE SIDE EFFECTS

Like any protein supplement, the egg produces allergic reactions in some people. The side effects include gas, bloating, diarrhea, and gastrointestinal discomfort. The egg protein increases the amount of gas more than normal. This occurs because of the high sulfur content of the protein of the egg. Soon, like everything else, you should avoid consuming in excess.

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