While the jury is still out on the age-old debate of whether the chicken or the egg came first, scientific research seems to show eggs have the upper hand when it comes to being a better source of protein.
Protein in eggs provides essential nutrients for building muscles and promoting skeletal muscle health. It’s not unheard of for training individuals to start their day with a few eggs, sometimes egg a-la-Rocky Balboa. Studies have shed unfavourable light on eggs, attributing yolks as a source of bad cholesterol. Scrambled egg whites dominated the plates of breakfasts and brunches.
A vast number of studies have since vindicated eggs of their bad reputation. Research found that they do not contribute to cardiovascular disease among healthy individuals and are also highly efficient forms of protein for post-exercise recovery and muscle health.
One of the healthiest sources of dietary protein, eggs come second only to breast milk in terms of nutrient density and quality and are superior to meats, dairy and plant-based sources.
A proven source of lecithin, choline and vitamin B, eggs are rich in nutrients that can help break down and fight bad cholesterol, contrary to myths about their negative impact on cholesterol. Their complete nutrient profile means relying on eggs as a primary source of protein will not cause health issues.
A single egg contains seven grams of protein, with the egg yolk being an even richer source of protein than the whites when compared by weight. A University of Connecticut study concludes they are best for post-workout and muscle recovery when consumed as a whole, rather than as whites or yolk alone.
The study found an added benefit of eggs for those who are training: "Egg protein also can decrease appetite, resulting in a reduction in the caloric intake from the next meal and weight reduction.”
As for that breakfast of champions of raw eggs cracked into a glass? It turns out that it’s not the best way to consume egg protein. The potential risk of salmonella aside, the human body can absorb 40 per cent more protein when an egg is cooked. Heat also breaks down inhibitors that block the absorption of biotin, an essential protein for muscle and tissue repair.
Also see: Nutritionist reveals simple formula for weight loss