Eggs have always been a popular source of protein, especially for those who are aiming to develop their bodies and their muscles to the fullest (the boxer Rocky Balboa downing a glass of raw eggs before his morning workout comes to mind). Eggs are not only protein-rich – they are also laden with essential minerals and vitamins, and do not contain too many calories. Eggs are also a good source of choline, which is a nutrient that’s essential for the proper functioning of the brain and nerves. So there’s no denying the fact that eggs are good for bodybuilding and muscle development.
In recent years, however, egg whites have garnered more attention. Compared to whole eggs, which may be high in cholesterol because of the yolk, egg whites have become the protein source of choice. There are other benefits to egg whites as well – so let’s take a closer look at these.
Egg whites: your protein source
It is interesting to note that eggs rank high among the best protein-rich foods, alongside such heavyweights as lean meat and poultry. And when it comes to egg whites, it gets even better, as more than half the protein of a whole egg (which amounts to about 6 grams) comes from the egg white. One egg white actually has 4 grams of protein.
Egg whites: your macronutrient source
A hundred grams of egg whites (about three large ones) contain about 52 calories plus 11g of protein. It also contains a mere .7 grams of carbs, and only .2 grams of fat. But the same amount of whole eggs, however, may have more than 140 calories, the same amount of carbohydrates, but almost 10 grams of fat. This would include approximately 3g of saturated or ‘unhealthy’ fat. So if you consume egg whites, you are consuming less fat and less calories overall.
Egg whites: your vitamin and mineral source
Egg whites also provide you with a good amount of minerals and vitamins. If you consume about 100g of egg whites, you can get .4mg of riboflavin, which is 26% of the recommended daily intake. Along with this, a single serving of egg white can give you 1.3 micrograms of folate, 2.3 micrograms of calcium, almost 5 milligrams of phosphorus, approximately 3.5 milligrams of magnesium, and 6 micrograms of selenium.
Egg whites: your partner in reducing your cholesterol intake
Everyone knows that the cholesterol in whole eggs actually comes from the yolk. Remove the yolk of the egg, and you are left with no cholesterol whatsoever. In fact, a whole egg can have about 186mg of cholesterol, and if you consume two whole eggs, you could be ingesting 372mg of cholesterol. Even if you are a relatively healthy individual, the recommended daily allowance for cholesterol is only about 300mg. Individuals who have a risk of cardiovascular disease are recommended to consume only 200mg of cholesterol per day.
It goes without saying that eggs are a vital protein source. What makes them even better is the fact that they are highly versatile – they can be boiled, fried, poached, baked, or even consumed raw, and can be mixed with a host of other ingredients like cheese and vegetables for an even tastier dish. Many experts and reliable fresh meat and dairy suppliers like http://www.proteinfoodsdirect.com recommend egg whites as part of exerciseand diet planning so you can maximise your body’s development.