EGGS - A NATURAL PROTEIN SOURCE

Eggs have long been known as an excellent high-quality source of protein. Eggs are considered a complete protein and contain all of the essential amino acids. BV is a measure of the amount of protein from food that becomes incorporated into the proteins of the body.

How much protein does eggs have? Eggs have around 6g of Protein.

Early work identified the egg as the gold standard of protein quality with a BV of 100. Because of its biological value, eggs are commonly used as the source of protein in powders and supplements. Egg proteins provide important amino acids that are used by the body as building blocks for the synthesis of new proteins, including muscle. These amino acids can also signal or turn on protein-building pathways in the body. Exercise and training push muscles to their performance limits, inducing damage, and the breakdown of proteins within the muscle. Supplying dietary protein throughout the day and in relation to workouts and training can help prevent damage during training and spark restoration of muscle. All protein sources are unique in the various combinations and amounts of amino acids they contain. Eggs could contain a superior combination of these amino acids, making them more effective for athletes than other protein sources.

Eggs provide a valuable, high-quality protein source for athletes that assists in preventing muscle breakdown, maintaining lean body mass, sparking the recovery of damaged muscle, and building new muscle. Recently, biological value has been scrutinized as a valid measure of protein quality. Typically, BV is measured in fasting states or after periods of brief starvation, both of which do not provide real-life scenarios. Also, BV does not take into account proteins that are quickly burned as fuel after consumption, which could be the reason whey protein, a fast-digesting protein, has the highest BV of any protein at 106. Studies comparing the consumption of protein sources before and after exercise tend to conclude that the fast-digesting properties of whey protein make it the best and quickest source of high-quality amino acids before, during, and after exercise. However, egg proteins tend to rank a close second. It should also be noted that while egg protein powders and supplements can provide an excellent source of amino acids, they lack many natural vitamins, minerals, phospholipids, and lipids found in whole eggs.

Protein needs are based on body weight. Scientific research studies have found 1.2-2 g of protein/kg of body weight sufficient for nearly all athletes. However, many athletes consume amounts in excess of this. Excessive consumption does not provide additional benefits and only results in increased oxidation or burning of protein as fuel. The consumption of protein before, during, and after exercise is also beneficial. The amount of protein needed for maximal benefits post exercise is roughly 20-30 g. Protein intake before exercise is dependent upon an athlete’s ability to tolerate it, but intake should not exceed 10-15 g and 5 g per hour of activity.

Athletes must understand that excessive intakes of protein could result in under consumption of other important nutrients such as carbohydrate, healthy fat, and nutrient-dense fruits and vegetables.