How much protein does an egg contain and what are its benefits for athletes?

The egg is a nutritious food that is essential for sportspeople and athletes due to its nutritional variety and adequate protein content.

Despite concerns about the saturated fats in the yolk, for individuals with a high level of physical exertion, it provides an important calorie and nutritional contribution, with Omega 3 and 6 to help prevent dietary imbalances.

Nutritional value of eggs

Is it better to eat eggs raw or cooked so that they do not lose their nutritional value?

Cooked eggs are preferable compared to raw eggs, as they offer almost twice the protein absorption. The protein in cooked eggs is more easily digestible and usable by the body, making them more beneficial from a nutritional point of view.

So, how can I better assimilate raw egg protein?

Consuming raw egg whites is not advisable due to their taste, the risk of salmonella and their difficulty of digestion. Proteins in their raw state are difficult for our digestive system to break down.

To assimilate them, they must be denatured, meaning their structure must change without altering their amino acid composition.

Is it recommended to consume more whites and fewer yolks because of cholesterol?

If you love eggs but want to avoid cholesterol, one option is to use only the whites.

Egg whites are cholesterol-free and still an excellent source of protein.

Nutritional properties of eggs

A 60-gram egg contains around 7.5 grams of protein, which means it can provide 10% of the daily protein requirement for an adult weighing 75 kilogrammes.

60% of the protein in an egg is found in the white, which is also rich in a variety of healthy nutrients, including several minerals and vitamins such as B12, niacin, folic acid and riboflavin. These nutrients give eggs a series of beneficial properties for the body:

Benefits of eggs as supplements for athletes

Eggs are an excellent source of high biological value protein, which means they contain all the essential amino acids necessary for the body to function optimally. Among their contributions to the body, we can highlight:

HSN egg protein supplements

The use of egg protein supplements is an effective way to increase daily protein intake and meet the requirements for this essential nutrient.

Powdered egg protein, which can be mixed with other types of protein such as whey protein, provides a sequential-release protein intake, with egg protein being absorbed more gradually than whey protein.

Buy powdered egg protein at HSN

Powdered egg whites are a practical option, particularly if liquid egg whites are wasted due to their expiry date.

Buy powdered egg albumin at HSN

Bibliographic sources

1. Chang C., Lahti T., Tanaka T., Nickerson MT. (2018). Egg proteins: fractionation, bioactive peptides and allergenicity
2. Kritchevsky SB.(2004). A review of scientific research and recommendations regarding eggs.
3. North Caroline Egg Association. Yolks VS Whites.
4. Van Vliet S., Shy EL., Abou Sawan S., Beals JW., West DW., Skinner SK., Ulanov AV., Li Z., Paluska SA., Parsons CM., Moore DR., Burd NA.(2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.

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