One of the most popular questions on the bodybuildingforums, is about raw eggs. Trainees want to know whether it is okay for them to drinka bunch of raw eggs, Rockystyle, for convenience. And, it makes sense why they would ask this.Bodybuilders, and strength trainees want to get a lot of protein, and, as well, a lotof calories, at times. It's easier to gulp down a bunch of raw eggs than it is to consumethe same amount cooked. They see this as an easy shortcut to getting a bunch of high qualityprotein, and perhaps, they see it as a good alternative to protein powders, which in additionto whey, and casein from milk, come in egg protein powders too. Invariably, the answeris tha we get when we ask this question about
raw eggs, is that it's not only OK, but thatit's even better: You'll get more protein. This answer comes from the idea that cookingdenatures proteins, and therfore ruins them for the body, making raw egg whites more availableand better for you. I've already discussed this in another tutorial, and a link to thatvid should appear on your screen, and in the description. But, in fact, the opposite istrue. Here is where you need to separate harebrained theories from cold, hard, fact. The fact isthat cooked egg whites are much more digestible and you'll get LESS protein from eating rawegg whites. There have been studies carried out to test the availability of egg proteins.A study published in the Journal of Nutrition
way back in 1998 yes, that's how long we'vehad answers, but nobody bothers too look anyway, the study was called the quot;Digestibility ofCooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques.quot; I'll give youa link to that in the description. The study found that while the digestion of cooked eggwhites is not 100% efficient, it's a heck of a lot better than for raw egg proteins.For cooked egg protein, the study found true ileal digestibility of cooked egg proteinsis 90.9 plus or minus 0.8. On other other hand, the true ileal digestibility of rawegg proteins was found to be 51.3 plus or minus 9.8%. So, thinking that raw eggs area great source of protein compared to cooked
eggsé Wrong! You will get much less proteinfrom raw eggs than from cooked eggs. You're wasting protein, in fact, almost half of it.But, the trouble with raw eggs whites doesn't end there. Because of avidin binding, in fact,raw egg white diets can induce biotin deficiency and this binding CANNOT be released by thegastrointestinal tract. So, in this case, cooked eggs make more protein available tothe body and uncooked eggs mean LESS nutrients, in the form of biotin. So, nothing is simpleand pat. Now, since this may be news to you, I'll go ahead and go a bit more indepth aboutegg white protein, and explain about this avidin thing. The main type of protein foundin egg whites is albumin. Spelled with an
MIN at the end. And, you may also hear thatpronounced ALbumin. So, albumin is a class of proteins found in egg whites, and milk,blood, and various plant and animal tissues. In egg whites, it is the most abundant typeof protein, and also in normal blood plasma. Albumins dissolve in water and they form asemisolid mass when heated, just like your eggs do when you cook them. The term albumin,with an MIN, refers the abundant type of protein found in egg whites, but can easilybe confused with the term albumen, with an MEN, which is a name for the egg white itself,and could be described as a solution of protein and water. Egg whites are up to 88% water.The two terms are often used interchangeably.
Albumen comes from the Latin word albus, meaningwhite. Albumen, and the albumin protein it contains, performs many complex functionsin the eggs, including protection against microorganisms and providing water and cushioningto the growing chick. And, in human nutrition, egg albumen is described as a complete proteinbecause it contains all the essential amino acids needed for human health and also hasgood digestibility, provided it's cooked. The albumin in egg whites is specificallyknown as ovalbumin, which makes up 50 to 70% of the total protein in the egg white, butsources vary on exactly how much. And then there are several other proteins, includingthe protein avidin. Avidin is an inhibitory