Behold, the EGG! (in this case, it belongs to a chicken). Perhaps one of the most common and easily obtainable source of protein, but unfortunately, in todays world of protein powders, bars and meal replacements, eggs have taken a back seat.
I’m not saying that supplements are useless, but most are overrated and people don’t realise that they are exactly what they are – SUPPLEMENTS! They SUPPLEMENT a good diet. And I believe that a good diet includes eggs. Early bodybuilders and athletes used eggs as one of their first choices for protein, so why not us?
I’ve often relied on eggs to fulfil my daily protein requirements. For example, I can easily obtain 30g of protein by consuming 5 egg whites (15g protein) + 1 whole egg (6g protein) + a tall glass of milk (about 10g protein).
Afraid of consuming eggs? You shouldnt be! Egg whites are the chosen protein source due to their zero fat content (yes, i said ZERO!) and trace carbohydrate content. Plus, egg whites are also 100% cholesterol free. All the fat and cholesterol actually come from the yolk.
The nutrient breakdown of a large egg white (33.40g) as according to the USDA nutrient database is:
- 16.7 kcals
- 3.514g protein
- 0.0g fat
- 0.344g carbohydrates
So, you can basically have a field day with the egg whites. They’re pretty safe. Fat free, cholesterol free! Just go easy on the yolks though. To conclude, here’s an extract from one of my magazines that should pretty much say it all:
Glossary,from Hugo Rivera
Biological Value (BV)
Definition: The Biological Value (BV) of a Protein is a value that measures how well the body can absorb and utilize a protein. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating as a 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.
I love my eggs. Do you?
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 24 comments… read them below or add one }
I’ve always been a fan of eggs. Unfortunately, I like mine fried into an omelette. That is fattening.
Scorkes: Pan fried or deep fried? I sometimes prefer my eggs pan fried too (so I can use it in a sandwich), which I am able to do with hardly any additional fat.
The secret? I use cooking spray! (http://www.pam4you.com/pages/products/original/index.jsp). Just spray it on your non-stick pan and fry your egg as usual. You can find this particular cooking spray in Cold Storage supermarkets. I bought mine at BSC (Bangsar Shopping Centre).
as for now, i stick to soy protein
everytime i takes on eggs, i’d feel such a waste to leave out the yolk… oh, how weak of me!
Heh. Me? Cook?
YOU MUST BE JOKING.
hehehe…..
I get the omelette at the economy rice stall la. So I don’t know how it’s done.
I ALSO LOVE THE YOLK.
:(
Economy rice stall? Hmm.. oh those are the omelettes where they mix it with vege and stuff. I guess thats alright. But you can always do better than that. ;)
that’s how much i consume pre-workout, 5 egg whites and 50g of low fat high protein milk powder. cheapest whey protein money can buy! :)
Humsupkiat: Nice. Just be grateful that you’re not lactose intolerant! And what do you consume post-workout then?
indeed i am :)
my post-workout meals are usually McD’s milkshake although im beginning to worry about the fat content. and before bedtime, i whack a can of tuna in brine…neat!
HumSupKiat – ditch the milkshake. PLEASE. 1 full carton of HL milk would do you much more good. Why don’t you invest in a tub of protein powder? I just recently found a place that can beat GNC prices hands down.
RM180 for 77 servings of quality whey protein (24g protein/serving). That’s RM2.33 per serving – you can get your carbs from a few glasses of 100 plus. Way cheaper than your milkshake don’t you think? And you get quality protein. Let me know if you’re interested. I’ll be writing about this store soon. They’ve got tonnes of other stuff at unbelievable prices.
Yeah! I’m interested in the store!
Why don’t we get a “group buy” going. Get a few tubs and see if can get further discounts?
aw: good idea. FYI – they even deliver the goods to you! ;)
Gimme a couple of days to sort the write-up out.
could it be maxtrition.com.my?
i find bodybuilding.com offers some very competitively priced supplements.
a 5lbs tub of whey protein + 500g micronised creatine monohydrate + 500g of micronised L-glutamine works out to about RM300ish inclusive delivery.
i just have it soft boiled with a lil bit salt n soy sauce :D
where else can i find the cooking spray….does carrefour has it?? bangsar is far to me…
eiji22: Hey bro, u tipu me… said u droppin by to visit on Sat instead you sent POD (except they bigger..lols) to see me… entertainin bunch though.. lol.
Cookin spray sux man! It blackens your eggs. Just get a good non-stick teflon coated fryin pan and look after it (i mean dun scratch it).
jay: lol…who’re those POD anyway…i dun remember sending someone there…sorry man…my friends told me they were not free on sat…tell me who went there…i’m gonna kick their ass…btw i mite b gettin animal nitro soon…r u serious cookin spray blackens eggs…i just watched ronnie coleman used it to cook his breakfast…lolsssss
eiji22: I don’t know if they sell it in carrefour or not. I guess you could try. The spray I used didnt blacken my eggs. In fact… i remember they had various flavours too.
eiji22: its Khai & gang lah (one with ponytails and the other super burly one). Hell of a time with them. They show you respect bro! Lu ganas… supersetting heavy for arms… and not showing any sign of relenting; thats why they wanted to ask me personally.
Yeah had a chat with dailymuscle regarding your cookin spray too…lol! Check out the butter flavoured one and tell me how it goes like…just dun get Heinz
Nitro? Hmm… aminoes huh? No problemo…
Hey..which type of eggs do u buy ?..erm there’s a lot of brands..some even omega3…erm…u buy quality eggs?I mean not in Pasar mlm those…
Benjamin: See my past write up on getting the best deal on eggs.
I used to prepare them last time for my protein intake. Imagine 12 weeks of eating egg whites. Phew man, that’s the cheapest source of protein but now I can’t take any more egg whites. :D
i used to just chuck 2-4 raw eggs into my protein drink and blend. but now i think i should avoid all the health risks and start cooking my eggs so i just beat 4 whole eggs with soy sauce and pepper and microwave for 2 mins and scramble them. fast and easy breakfast :D
for those who are concerned abt high cholesterol from the yolks, check out this site: http://www.chelationtherapyonline.com/articles/p72.htm
its pretty long and a bit draggy, but u should read it if u have the time. basically it says that the cholesterol that we ingest in our diets affect the cholesterol in our blood very little. most of the cholesterol in our system are created by our own bodies. at least that’s what i understood :)
If you are worried about the raw eggs you should check out eggology egg whites, they do tons of testing to ensure that they have eggwhites that are safe to drink raw! Here is some info I read on their site-and this is the reason I continue to use their product…and love my raw egss!
“As a safeguard for consumers who use EGGOLOGY… egg whites in raw form, we repeatedly test for salmonella, listeria, ecoli, TPC, along with a wide array of other harmful bacteria. While the USDA minimum requirement for testing is 1 in every 8 production days, EGGOLOGY… egg whites and our other egg products are tested repeatedly everyday to insure absolute safety.”
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