Eggs For Bodybuilding? Are They All They're Cracked Up To Be?

Yes!

Eggs are a good source of low-cost high-quality protein, providing 5.5 grams of protein (11.1% of the daily value for protein) in one egg for a caloric cost of only 68 calories. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

I don't have time to cook them. Can I eat mine raw?

Yes!

I personally prefer raw eggs. I will drink one carton (4-8 egg whites) and 2-4 whole eggs per serving. This helps with the avidin/biotin problem.
I've also read considerable information indicating that the protein value is higher in uncooked eggs. The heating process is the catalyst that causes some of the protein to be denatured.
Also, eating cooked eggs every day can lead to an egg allergy.
The only real risk of eating raw eggs is Salmonella.


The Avidin/Biotin problem.

Avidin is a glycoprotein found in the egg white and tissues of birds, reptiles and amphibians.

Biotin, also known as vitamin H or B_7, is a water-soluble B-complex vitamin. Biotin is a cofactor in the metabolism of fatty acids and leucine, and in gluconeogenesis.


Avidin has a very strong affinity for biotin. In fact, it's so strong that the avidin-biotin bond is the strongest known biological interaction between a ligand and a protein!
Because of this bond, repeated intake of only the egg whites may lead to biotin deficiency.

How do I prevent this?

It's simple. One of nature's most abundant sources of biotin is an egg yolk! Isn't that convenient! To prevent a biotin deficiency, simply enjoy the whole egg; yolk included!


Salmonella

The risk of getting a foodborne illness from eggs is very low. However, the nutrients that make eggs a high-quality food for humans are also a good growth medium for bacteria. In addition to food, bacteria also need moisture, a favorable temperature and time in order to multiply and increase the risk of illness. In the rare event that an egg contains bacteria, you can reduce the risk by proper chilling and eliminate it by proper cooking. When you handle eggs with care, they pose no greater food-safety risk than any other perishable food.

The inside of an egg was once considered almost sterile. But, over recent years, the bacterium Salmonella enteritidis (Se) has been found inside a small number of eggs. Scientists estimate that, on average across the U.S., only 1 of every 20,000 eggs might contain the bacteria. So, the likelihood that an egg might contain Se is extremely small – 0.005% (five one-thousandths of one percent). At this rate, if you’re an average consumer, you might encounter a contaminated egg once every 84 years.


After reviewing the pros and cons of eating raw eggs, I decided to stick with raw eggs. Mmmmmmm!