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Protein Supplements

100% Whey Protein Review
100% Egg Protein Review
Anator P70 Review
Cytosport Muscle Milk Review
Cytosport Muscle Milk Light Reviews
Cytosport Cytogainer Review
Cytosport Monster Mass
Designer Whey Protein Review
Designer Whey Premium Isolate
Designer Protein Review
Designer Whey Protein Blitz
Dymatize Elite Whey Protein
Dymatize Elite Mass Gainer
Dymatize Fusion 7
EAS Pro Science Finish
Egg Protein - Egg White Protein
Everlast HyperPlex Whey Protein
Gaspari Myofusion Protein
Heavy Weight Gainer 900
Methoxy Pro Supplement Review
MuscleTech Nitro Tech Review
Osmo Build Fast Protein Review
Whey Protein Compared - 1
Whey Protein Compared - 2
Protein Supplement Showdown - 1
Whey Concentrate Showdown - 2
Whey Isolate Showdown - 3
Protein Blends Showdown - 4
Other Proteins Showdown - 5
ON Platinum HydroWhey
Optimum Serious Mass Gainer
Pinnacle Juiced Protein Review
Pro Complex Protein Review
Prolab N-Large 2 Review
Protein Myth 1
Protein Myths 2
PVL Whey Gourmet Review
Sci Fit Econo Whey Protein
Soy Protein Supplements
Soy Protein Isolate Info
Soy Protein Benefits
Syntrax Nectar Protein Drink
Whey protein information
Whey isolate & concentrate
Whey protein side effects
Whey comparison guide
Whey Protein and Cancer Benefits
Whey Protein - More Info 1
Whey Protein - More Info 2
Whey Protein Process Method - 1
Whey Protein Process Method - 2

Protein Bar Reviews

Best Protein Bars Compared
Chef Jay's Tri-O-Plex Bar
Clif Energy Bar Review
Designer Whey U Turn Bar Review
Detour Bar Review
Everlast HyperPlex Protein Bar
ISS Oh Yeah! Protein Bars
Luna Bar Review
Power Bar Review
Power Bar Harvest Review
Power Bar Protein Plus Review
Power Bars Compared
Promax Energy Bar Review
Protein Bar & Nutrition Bars
Protein Bars Review Guide

Meal Replacements

Meal Replacements Compared 1
Meal Replacements Compared 2
Meal Replacements Compared 3
Meal Replacements Compared 4
Meal MRP Replacements Guide
EAS Myoplex MRP Review
IIsopure MRP Review
Lean Body MRP
Lean Mass Complex
Met Rx MRP Review
Met Rx Products
MuscleTech MesoTech

Egg Protein Powder Supplements

Eggs and egg protein has long been a staple of bodybuilding nutrition and supplementation. Egg protein is commonly referred to as the "perfect protein" - egg proteins are the common reference to which other proteins are compared to.

Two values are commonly used to measure protein quality: Protein Digestibility Corrected Amino Acid Score (PDCAA) and biological value. Biological value measures the amount of protein retained from the absorbed protein. Egg protein scores 100 on the biological value, meaning all ingested egg protein is retained (used) by the body (egg protein contains all the essential amino acids needed by the body). Another protein which scores 100 on the biological value score is whey protein.

The PDCAA score measures the "completeness" of a protein, where a score of 1.0 is the highest measure. Egg whites, along with soy protein isolates, whey protein, and casein protein all score 1.0 on this. Whey protein actually scores 1.14 on this, but is reported at the highest 1.0.

Nutrition Value of Eggs, Egg White, & Egg Yolk

An average sized egg (~50g), contains 39g water, 6.5g protein, 5.6g fat, 0.5g carbohydrates, and a host of vitamins and minerals. Egg yolk and egg white make up the egg, and have distinctly different nutrition values.

Egg Yolk Nutrition Fact: *

Large size - 17g
Water - 8.893g
Energy kcal - 54.740
Energy kj - 228.820
Protein - 2.696g
Total lipid (fat) - 4.512g
Cholesterol - 209.78mg
Carbohydrate- 0.610g

Egg White Nutrition Facts: *

Large size - 33g
Water - 28.898g
Energy kcal - 17.160
Energy kj - 71.280
Protein - 3.597g
Total lipid (fat) - 0.056g
Carbohydrate - 0.241g

* Values taken from the USDA Nutrition Database

As you can see the egg white contains more protein with almost no fat content, and no cholesterol, while the egg yolk has less protein, and all the fat and cholesterol! This has been the major reason why so many people eat egg whites and throw away the egg yolk. "Just think of all the fat and cholesterol", is what most people think.

Well, I should clear up a common misconception. Although egg yolks contain high amount of fat, it has only 1.6g of saturated fat (the bad kind), and the rest is poly and monosaturated fats which are the good fats.

Fat content in eggs - 5.6
Inc saturated - 1.6g
Monounsaturated - 2.4g
Polyunsaturated - 0.6g

Despite what you're taught to believe, a large portion of the fats in egg yolk are good fats! So eating just one yolk a day isn't going to do any harm. obviously for serious lifters who eat several up to dozens of eggs a day, its wise to eat only the egg white and just 1 or 2 egg yolks.

Studies have found that saturated fats is the leading cause of high blood cholesterol levels - even more so than dietary cholesterol (that you get from food).

A Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women.

This study involved 37,851 men aged 40 to 75, and 80,082 women aged 34 to 59, to study the association between egg consumption and risk of coronary heart disease. During 8 years of follow for men and 14 years of follow up for women, the researchers documented 2626 total cases of coronary heart disease and stroke in both men and women.

They found no evidence of an overall significant association between egg consumption and risk of coronary heart disease (CHD) in either men or women, and in subgroup analyses, higher egg consumption appeared to be associated with increased risk of CHD only among diabetic subjects.

These findings lead to the conclusion that consumption of up to 1 egg per day is unlikely to have substantial impact on the risk of CHD or stroke.

Source: Journal of american medical assoc.. 1999;281:1387-1394

A Study on the effect of dietary cholesterol on plasma cholesterol concentration in subjects following reduced fat, high fibre diet.

168 subjects participated in a randomized crossover study to determine whether doubling the present dietary cholesterol from eggs had any influence on blood cholesterol levels.

The participants followed a reduced fat diet with higher ratio of polysaturates to saturate fats. The participants ate either 2 or 7 eggs a week.

After 4 weeks, there was a small increase in total cholesterol of the group eating 7 eggs; however after 8 weeks, this was no longer apparent. This lead to the conclusion that further reduction in dietary cholesterol seem to be unnecessary for those people who already reduced their intake of saturated fats and increased the ratio of polyunsaturated to saturated fats.

So what does this all mean? Simple. You don't have to worry all that much about eating just 1 whole egg each day - its unlikely to increase your risk of coronary heart disease or stroke.

So eat up!

For those who love eggs and eat dozens a day, just eat one yolk and the rest egg whites. And if you're looking for a simpler solution to cooking eggs everyday, then you're probably looking for egg protein supplements.

Egg protein powders like Optimum Nutrition's 100% Egg protein provides 22g of egg protein in a 29.4g scoop. I use 100% egg protein often and have been happy with its price, quality, taste, and ease of mixing. Read my review of Optimum's 100% Egg Protein here.

>> Click here for Optimum Nutrition 100% Egg Protein