Eggs are one of the healthiest foods that one can eat. Eggs contain important nutrients and can provide numerous health benefits. Now should an athlete consume raw eggs or have them cooked?

Is Raw Egg Nutritious?

Raw eggs are nutritious. They are rich in protein, healthy fats, minerals, and antioxidants.
One Large Egg contains:
72 calories
6 grams of protein.
Eggs also contain Vitamin B2, Vitamin B5, Vitamin B12, Selenium, Phosphorous, and Folate.
Raw eggs contain 147 mg of choline. Choline is an important nutrient for brain function.
However, the nutrients are found in the yolk and the white mostly contains protein.

Protein Absorption

Eggs are considered a complete protein source as it contains all the 9 essential amino acids in the correct ratios. However, eating eggs raw may decrease your absorption of proteins.
Scientific research has shown that when 90% of the protein in cooked eggs was absorbed but only 50% protein was absorbed in the case of raw eggs. However, during cooking there cooked be some loss in vitamins.

Biotin Absorption

Biotin or Vitamin B7 is involved in the production of glucose and fatty acids in the body. Biotin is present in the egg yolk, avidin another protein is present in the egg whites. When taken raw, avidin will bind to biotin in the small intestine and prevents its absorption.
When eggs are cooked, avidin is destroyed, hence the absorption of biotin does not become an issue. 

Presence of Salmonella

Raw eggs may contain Salmonella. Salmonella can be found on the shells and inside eggs too. Consuming raw contaminated eggs can cause food poisoning.
Salmonella infections can impact certain populations like young children, pregnant women, the elderly, and people suffering from immune disorders.

Hence athletes are advised to always cook their eggs.