Parents Raising Athletes

                                                        CHICKEN OR THE EGG

 

* Egg whites are a high-quality protein source, however the whole egg is indeed better. The myths is not completely true, the entire egg is good for you just do not over consume anything; food, drugs, medicine, supplements, etc. Typically we look at egg whites as the best part of the egg, its protein amino-acid makeup and our body's ability to utilize them properly.

 

* Average large, whole egg has approximately 72 calories, 6 g of protein, 5 g of fat, about 200 mg of cholesterol, and almost no carbs. The average large egg white has only 17 calories, 4 g of protein, and no carbs, fat, or cholesterol.

 

* Egg whites has 40 plus different proteins; Of these, ovalbumin constitutes the majority, making up approximately 55 percent of the protein in egg white.

 

* Ovotransferrin, an iron-binding protein in egg whites that contributes antimicrobial properties and makes up over 10 percent of the protein content.

    -Ovomucin, another type of protein that makes up less than 5 percent of egg-white protein and provides the jellying property of egg white, as well as antimicrobial properties.

 

* Egg-white protein is potent in BCAAs and arginine, as well as the sulfur-containing amino acids cysteine and methionine. These amino acids are essential for keeping the structure of many proteins such as collagen, this is critical for maintaining joint health and levels of certain hormones.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           ARE YOU YOLKED UP!

 

           Athletes used to focus only on egg white for protein, and avoided the yolk because of the fat and cholesterol. Now, just like many mis-overstood fitness dos-and-don'ts, it is better to consume both the egg white and the yolk as one. The micronutrients in eggs is centralized within the yoke, this is to include vitamin A, vitamin D,vitamin K, B vitamins, selenium, iron, zinc, and phosphorus.

 

 

      The yolk of the ege also 100 percent of the egg's fat and cholesterol, but this should not scare you off. Blood cholesterol levels do not seem to be negatively affected by eating the whole eggs. There has even been a study done at University of Connecticut tested the cholesterol response of 27 females and 25 males to an egg diet (640 mg per day of additional cholesterol) and a non-egg diet (no additional cholesterol). It was concluded that the cholesterol in egg yolks does not raise the LDL cholesterol particles associated with the creation of cardiovascular disease.

 

      We as professional lifters, runners and other fitness gurus now know that fat is important in a diet. The saturated fat in egg yolks is less than half of the total fat. Both saturated and monounsaturated fat, that is housed within the egg yolks are essential for the up keep of higher testosterone levels. Now it is known that the very same fat and cholesterol from yolks that was once thought of as harmful, shows signs to provide assistance for those who do strength training.

   

       Comparing the yolk to the whole egg, consuming more whole eggs was proven to increase muscle gains and strength. Three being the optimum number of whole eggs a day. Texas A&M study found that subjects consuming three whole eggs a day while following a consistent weight-lifting program 12 weeks long, increased twice as much muscle mass and twice as much strength as subjects consuming either just one egg per day or not any eggs. These results may be contributed benefits to the cholesterol content considering cholesterol converts to testosterone in the body.

 

      Cholesterol also assist in keeping the integrity of muscle cell membranes, this is important to helps them function more efficiently as well as avoid breakdown. Kent State University scientists put 47 adults (ages 60-69) on 12 weeks of weight-lifting. They of course tested them before and after to track changes in muscle mass and strength. These subjects were all on a moderate protein diet, as well as seperated them into two groups. Group "A" followed a lower-cholesterol diet (1.6 mg per lb of body weight or approximately 150-250 mg a day), while Group B consumed a higher cholesterol diet (2.6 mg per lb of body weight or about 250-450 mg a day). Once 12 weeks were up the group that consumed the lower-cholesterol diet (Group A) did not build muscle mass, and only increased strength by approximately 35 percent. Group B, higher-cholesterol group, on the other hand, had an increase in muscle mass of approximately 5lbs, and increased their strength by almost 90 percent.

 

 

 

 

 

 

 

 

 

 

 

           SAY NO TO FAT

 

     Eggs can also assist you in leaning OUT. Studies from Saint Louis University showed that consumers who ate eggs for breakfast consumed less calories throughout their day than others who had a breakfast with the same amount of calories from a carb consumed bagel. Following study by the same team showed tha females consuming two eggs for breakfast at least five times a week over 12 weeks they dropped 65 percent more weight as well as had a 34 percent greater reduction in waist size compared to those skipping the eggs. This study showed adding two whole eggs to breakfast caused no changes in cholesterol levels.

 

     We all should consider consuming two or three whole eggs a day to gain from the advantages eggs have to give in reference to performance as well as body composition. If you want to bump up the protein feel free to add an extra white or two for each yolk.

No eggs are not just breakfast food, you can eat them all during your day. 

 

                                                                                                   -CHAOS