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Eggs aren’t just a good source of protein; they are a great source of protein. In fact, eggs are arguably the best source of natural protein there is.
How much protein does one egg have?
The amount of protein in one egg varies slightly, depending on the size of the egg. An egg can range from about 4.8 grams in a small egg all the way up to 8 grams in a jumbo egg. A typical large egg consumed by most people has about 6 grams of protein.
That being said, the macronutrients vary greatly when you break an egg down into the egg white and the egg yolk. When we look at the protein content, almost 60% of the total protein is found in the egg white, while the remaining 40% is found in the egg yolk.
However, when we take the other macronutrients into play, we find that 99% of the fat and other nutrients are located in the yolk.
Therefore, if you want to add protein to your meal without extra fat, a common practice is to use 1 or 2 whole eggs and then add additional egg whites.
The PDCAAS, otherwise known as the Protein Digestibility Corrected Amino Acid Score, is a method to measure a single protein source’s quality as an isolated source. Basically, not all proteins are created equal as proteins from different sources have a different ratio of amino acids.
During digestion, proteins are digested differently, depending on their bioavailability and amino acid content. This simply means that your body is not actually able to utilize all the protein you eat.
The PDCAAS takes this into account and gives food sources a rating with 1.00 being the highest score. Eggs and casein are both given a score of 1.0. This means that eggs provide the best form of protein naturally.
Eggs are great
Scrambled, boiled, omelets…there are so many ways to prepare this protein-packed food. Due to their high-quality protein and low price, it’s easy to see why eggs can be your best friend when trying to improve your nutrition when trying to pack on some muscle. Making eggs a regular part of your diet is a sure way to increase your protein intake!
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How much protein do I need daily?
The RDA is 0.8 grams of protein intake per kilogram of body weight if you are a moderately active person. If you are a more serious athlete or are trying to bulk up, you should eat around 1.4 to 2.0 grams of protein for each kilogram of body weight.
Can I drink eggs raw?
Drinking eggs raw is a common practice among bodybuilders as they believe that cooking the eggs can slightly degrade the protein’s quality. You can drink eggs raw; however, you need to be aware of the possible dangers of food poisoning, which can happen.
What are some other good breakfast foods with protein?
Here’s a quick list of some options:
- Always have a cup of milk
- Eat your eggs
- Add in protein-packed ingredients to your eggs like chicken breast
- Canadian bacon
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User comments about eggs
An Efficient Way to Snack During Your Keto Diet
Eggs are a very versatile food. They’re good for you, that’s a given, but many people also use eggs as a powerful source of protein. There are many different ways to make use of eggs as a source of protein. For example, you can bake, boil, cook, broil, use them as an ingredient in recipes and more. But there is something you can do with just eggs though; You can make protein bars!
Eggs are good for muscles
(protein recommendations can come from grams per day, so grams or pounds.) To optimize muscle growth and repair, it is best to spread that evenly across the day rather than having just one big meal.
For example: Six ounces of Greek yogurt containing one gram of protein per serving, two eggs as a snack and one hard-boiled egg as a post-workout meal. Each of those can meet your daily requirements for protein and you’ll not feel like you’ve been overindulged. This allows you to still eat all of the other foods on your list but at a more balanced level and with fewer calories.
As you can see, there are many ways to use eggs as a snack during your keto diet. They are a great way to get protein, which is vital for your body, while keeping the overall calorie count down. If you add some nuts, avocados, coconut oil and other healthy fats to the mix you can further minimize your calorie intake and still get plenty of protein.