Eggs, Eggs and more Eggs!

[Exodist]

Got a few questions about eggs. Now before anyone says just use Whey Protein supplement. Every flavor out there makes me barf. I used to use it religiously but haven't for the past few years until recently I purchased a few separate brands and ended up just giving them all away. So I decided to just stick to eggs as mid meals instead of protein shakes. I have been boiling them and eating the egg whites, which from what I have read is mostly all protein (3.58 grams) and only about 15-17 calories. Is it good to just keep eating them boiled or is there a benefit to choking them down raw?


Thanks,
Joe

 

[JellyBaby]

No benefit to raw eggs, only drawbacks there. Cook those egg whites to kill off any bacteria. Good job nixing the yolks. You only lose 35% of the protein by discarding the them. The yolks contain the bulk of the calories, bad fat, greatest risk of bacteria and accumulated pesticides (unless organic).

 

[Cstefan]

There are plenty of raw egg products that are safe to drink.

 

[Exodist]

No benefit to raw eggs, only drawbacks there. Cook those egg whites to kill off any bacteria. Good job nixing the yolks. You only lose 35% of the protein by discarding the them. The yolks contain the bulk of the calories, bad fat, greatest risk of bacteria and accumulated pesticides (unless organic).

Good deal. I didnt know if the body would process the protein in the raw ones better or not. I normally eat about 8 large ones daily which is just over 28 grams of protein alone. Not counting the other proteins I take in from my main meals.

Should I be taking in more protein? I do 8-12mins of cardio (elliptical machine) normally 6 times a week, no less then 5 times a week. And do about a hour of strength building (lifting) 4 days a week using the slightly modified 5x5 for Dumbbells and Slant board.
I am currently taking a multivitamin (Centrum), taking 2 fish and 4 flax seed oils daily, Body Fortress Super Adv NOS Blast (Crea-Pump, Nitro, Energy blend) before and after my work outs.
My goal is to loose %19 to %20 additional body fat and stay around 200 pounds and be able to bench my own body weight again with ease.

I was 170LBS about 7 years ago and pushing 225LBs bench on good days back then. Wanting to get back to that and hopfully a little more.

 

[SociallyChallenged]

No benefit to raw eggs, only drawbacks there. Cook those egg whites to kill off any bacteria. Good job nixing the yolks. You only lose 35% of the protein by discarding the them. The yolks contain the bulk of the calories, bad fat, greatest risk of bacteria and accumulated pesticides (unless organic).

What? The yolks are the most nutritionally dense portion of the egg. Last time I checked, a third of the protein is quite a bit to lose. In addition to that, they contain almost all of the vitamins that come with eggs (riboflavin, vitamin B, pantothenic acid, thiamin, folate, etc). The yolks also do contain most of the fat - very healthy fat. It's mainly monounsaturated fats, which are honestly the healthiest fat you can get, especially if the chickens are free-range. Also, I have no idea where you get your data about pesticides and bacteria, but I've researched eggs over and over again and never found mention of that in research articles.

The only issue with eggs is the cholesterol content. Considering about 30% of the population is cholesterol sensitive, where dietary cholesterol intake can directly affect blood cholesterol levels, it may be good to get a lipid profile before and 3 months into the egg thing. If your cholesterol skews in the wrong direction, then you shouldn't eat so much dietary cholesterol (not so many eggs). If it doesn't change much, then you're in the clear.

 

[Megatomic]

Good post SC, saved me a ton of typing. Whole eggs are on my DO eat list for a good reason.

 

[Whisper]

I used to be an egg-whites-only person myself until finally realizing, as SC mentioned, that much of what's good in an egg is contained in the yolk. However, as with all things, I definitely feel that moderation is important. It's particularly important with eggs, in my opinion, because they're so easy to eat in relatively large quantities. If you're going to be scarfing down a dozen or more a day, for example, I'd personally only take in maybe 3-4 yolks and would stick with whites for the rest.

No need to avoid yolks full-fledged, though. They've got some good stuff in there.

 

[Exodist]

Many thanks on the replies. The main reason I skipped the yolks to start with wasnt the mono fats, but I always thought that the yolks where were all the cholesterol was located. My cholesterol has never ever shown to be high, but due to my Gomer Pile body structure the doc recommended the Flax and Fish oils for me to take on a daily basis.

So is the whole egg loaded with the cholesterol or just the yolks has I have been told?

 

[nanaki333]

What? The yolks are the most nutritionally dense portion of the egg. Last time I checked, a third of the protein is quite a bit to lose. In addition to that, they contain almost all of the vitamins that come with eggs (riboflavin, vitamin B, pantothenic acid, thiamin, folate, etc). The yolks also do contain most of the fat - very healthy fat. It's mainly monounsaturated fats, which are honestly the healthiest fat you can get, especially if the chickens are free-range. Also, I have no idea where you get your data about pesticides and bacteria, but I've researched eggs over and over again and never found mention of that in research articles.

The only issue with eggs is the cholesterol content. Considering about 30% of the population is cholesterol sensitive, where dietary cholesterol intake can directly affect blood cholesterol levels, it may be good to get a lipid profile before and 3 months into the egg thing. If your cholesterol skews in the wrong direction, then you shouldn't eat so much dietary cholesterol (not so many eggs). If it doesn't change much, then you're in the clear.

that's exactly why if i even eat 6 eggs total, i'll skip a yolk every other egg.

what's really good though, deviled eggs. i buy the pre-hardboiled eggs and go to town!

 

[SociallyChallenged]

Many thanks on the replies. The main reason I skipped the yolks to start with wasnt the mono fats, but I always thought that the yolks where were all the cholesterol was located. My cholesterol has never ever shown to be high, but due to my Gomer Pile body structure the doc recommended the Flax and Fish oils for me to take on a daily basis.

So is the whole egg loaded with the cholesterol or just the yolks has I have been told?

It's mainly the egg yolk that has the cholesterol. However, research has shown in the majority of the population that cholesterol intake doesn't significantly affect blood cholesterol levels in 70% of the population. A better medium for you might be splitting the "protein" demand between eggs and milk. 1-2% milk is a pretty good source of vitamin D and calcium, as well as protein (without cholesterol).

 

[JellyBaby]

What? The yolks are the most nutritionally dense portion of the egg. Last time I checked, a third of the protein is quite a bit to lose. In addition to that, they contain almost all of the vitamins that come with eggs (riboflavin, vitamin B, pantothenic acid, thiamin, folate, etc). The yolks also do contain most of the fat - very healthy fat. It's mainly monounsaturated fats, which are honestly the healthiest fat you can get, especially if the chickens are free-range. Also, I have no idea where you get your data about pesticides and bacteria, but I've researched eggs over and over again and never found mention of that in research articles.

My understanding came from the forums probably either bodybuilding.com or askscooby.com. After looking into this I agree with you. Though there is some bad fat in the yolk there are more good fats.

My thought was that for someone like the OP who is eating eggs in bulk, he should worry about taking in too many pesticides especially from poultry where contamination is often pretty bad. Of course organic eggs solves that problem if one can afford them (they're up to 3x as expensive here now, yikes). But I was unable to find any good evidence of the yolks containing a greater share of pesticides.

 

[JellyBaby]

Good deal. I didnt know if the body would process the protein in the raw ones better or not. I normally eat about 8 large ones daily which is just over 28 grams of protein alone. Not counting the other proteins I take in from my main meals.

Should I be taking in more protein? I do 8-12mins of cardio (elliptical machine) normally 6 times a week, no less then 5 times a week. And do about a hour of strength building (lifting) 4 days a week using the slightly modified 5x5 for Dumbbells and Slant board.
I am currently taking a multivitamin (Centrum), taking 2 fish and 4 flax seed oils daily, Body Fortress Super Adv NOS Blast (Crea-Pump, Nitro, Energy blend) before and after my work outs.
My goal is to loose %19 to %20 additional body fat and stay around 200 pounds and be able to bench my own body weight again with ease.

I was 170LBS about 7 years ago and pushing 225LBs bench on good days back then. Wanting to get back to that and hopfully a little more.

How much do you weigh? For muscle gain, you want roughly .75 grams to 1 gram of protein per pound of bodyweight each day for best results although I've come across some conflicting information on the exact amount. Ideally, you want to spread out the intake of that protein throughout the day across 6 meals (so 1/6 of your daily protein at each meal).

 

[IHateMyJob2004]

Regarding eggs, cooked eggs used to be the best known bioavailable source of protein. Bioavailability is the amount of protein that the body actually absorbs. Cooked eggs get a rating of 100 since they were the best known source many years ago. Uncooked egged get a rating of either 60 or 80. I forget the number. Point is, you can have two scrmabled eggs or 3 raw eggs to get the same net protein out of it. Whey powder has a range. I think it is 108-150 somewhere. Point there, it is the best per gram of protein source.

Having said all this, I try to use both. Variety is king.

Also, 200 protein grams of whey is not the same as 200 protein grams of raw egg. It's not even close.

 

[Exodist]

How much do you weigh? For muscle gain, you want roughly .75 grams to 1 gram of protein per pound of bodyweight each day for best results although I've come across some conflicting information on the exact amount. Ideally, you want to spread out the intake of that protein throughout the day across 6 meals (so 1/6 of your daily protein at each meal).

Currently this morning 241.4 @ %31.02 Body Fat using the US Navy's scale.

It's mainly the egg yolk that has the cholesterol. However, research has shown in the majority of the population that cholesterol intake doesn't significantly affect blood cholesterol levels in 70% of the population. A better medium for you might be splitting the "protein" demand between eggs and milk. 1-2% milk is a pretty good source of vitamin D and calcium, as well as protein (without cholesterol).

I love milk, but I guess I am borderline lactose intolerant. Its fine first thing in the morning, but anything past 5pm will make my stomach acid burn back through my throat at night. I think it makes me too gassy.

 

[JellyBaby]

I love milk, but I guess I am borderline lactose intolerant. Its fine first thing in the morning, but anything past 5pm will make my stomach acid burn back through my throat at night. I think it makes me too gassy.

You might give lactose free milk a shot. One brand I recall is Lactaid. Think it comes in skim, 1% and 2%. Tastes just like milk but easy on the tummy and no farts.

Another option is soy milk. Since you don't like whey powder you might dislike the flavor of soy milk but to me it's fine. My brand has 7g of protein, 300.0mg of potassium and is fortified with calcium and other vitamins. Check the organic section if you don't see it in the regular locations.

 

[Exodist]

You might give lactose free milk a shot. One brand I recall is Lactaid. Think it comes in skim, 1% and 2%. Tastes just like milk but easy on the tummy and no farts.

Another option is soy milk. Since you don't like whey powder you might dislike the flavor of soy milk but to me it's fine. My brand has 7g of protein, 300.0mg of potassium and is fortified with calcium and other vitamins. Check the organic section if you don't see it in the regular locations.

I will take a look at what the local walmart carries here this weekend and give that a shot. I will try both also.

 

[Megatomic]

Chocolate Silk is pretty good, even on cereal. I know this for a fact.

 

[SociallyChallenged]

I will take a look at what the local walmart carries here this weekend and give that a shot. I will try both also.

Eh, drinking a LOT of soy milk is typically not advised for bulking. The research is not really all that conclusive, but some people tend to think that soy products contain a lot of phytoestrogens (estrogens that are actually active in the human body), which can reduce ability to gain mass, etc. I'd try the lactaid over the soy milk.

 

[Exodist]

Eh, drinking a LOT of soy milk is typically not advised for bulking. The research is not really all that conclusive, but some people tend to think that soy products contain a lot of phytoestrogens (estrogens that are actually active in the human body), which can reduce ability to gain mass, etc. I'd try the lactaid over the soy milk.

Ohh good looking out. I want to bulk up so that would be un cool..

Most people choose a person to challenge themselves with, to try to surpass per se. Like a pro body builder or fitness buff. I have chosen Super Man, the man of steel himself. Don't think I will get super hero iron pecks with soy milk then if its got estrogen. Matter of fact I am sure I don't want girl tits..

 

[SociallyChallenged]

Ohh good looking out. I want to bulk up so that would be un cool..

Most people choose a person to challenge themselves with, to try to surpass per se. Like a pro body builder or fitness buff. I have chosen Super Man, the man of steel himself. Don't think I will get super hero iron pecks with soy milk then if its got estrogen. Matter of fact I am sure I don't want girl tits..

Lol, you're not gonna get girl bits - it's not like you're injecting yourself with pure estrogen. I was just mentioning this because estrogen does affect ability to gain muscle mass

 

[Powermoloch]

I eat 2 eggs a day (large-jumbo) boiled...is it ok?

seems dumb i know but I gotta ask

 

[PrayForDeath]

I eat 2 eggs a day (large-jumbo) boiled...is it ok?

seems dumb i know but I gotta ask

Not really, unless you're part of the 30% of population that's sensitive to dietary cholesterol.

Eggs are good :thumbsup:

 

[Mr. Pedantic]

Ohh good looking out. I want to bulk up so that would be un cool..

Most people choose a person to challenge themselves with, to try to surpass per se. Like a pro body builder or fitness buff. I have chosen Super Man, the man of steel himself. Don't think I will get super hero iron pecks with soy milk then if its got estrogen. Matter of fact I am sure I don't want girl tits..

The only effects regarding the flavinoids in soy is that they possibly reduce the grade of estrogen-dependent gynaecological tumours, by competitive inhibition of the estrogen receptors. As far as I know there are no conclusive trials showing feminisation in men, or effects in any other population.

 

[SociallyChallenged]

The only effects regarding the flavinoids in soy is that they possibly reduce the grade of estrogen-dependent gynaecological tumours, by competitive inhibition of the estrogen receptors. As far as I know there are no conclusive trials showing feminisation in men, or effects in any other population.

Yes, but the issues with most of those studies I've seen is that they don't account for power. Low power in research increases the risk astronomically of actually missing the experimental effect - type II error. So it may not be the fact that there isn't an effect, but rather the research is not done correctly. The research frequently has a low sample size and no research articles I've read on it report the power - so the act of them not finding results doesn't mean there isn't a statistically significant difference that they're missing due to poor study design.

I'm not basing this on the research, but the possibility (that hasn't been disproven), that it may increase estrogen. If you're a powerlifter or trying to gain weight, that's severely detrimental, so it's better to avoid if there's no preference one way or the other.

 

[SP33Demon]

I eat a good amount of eggs per day (10) but only because I haven't gotten back on whey. However, I stick to 1 yolk a day and the rest egg whites. My multi + milk in the protein shake will take care of the nutrition. Turkey burgers and bacon take care of the rest of my protein intake.