If you are interested in how much protein in egg white boiled, you are in the right place. The egg is a major food that should be present in our usual diet, except that due to health problems or under medical prescription we should exclude it. The egg white is one of the most recognized foods for its contribution and quality of protein, being widely used when we seek to gain muscle mass, because it is a food that is pure protein, but also, it is important that we know that it can offer others Good nutrients for the organism, today we tell you that how much protein in egg white boiled.
In general, the egg of a chicken (whose consumption is the most widespread) usually weighs between 35 and 60 grams, which are divided between the yolk, the white and the shell.
The egg white is the transparent part with a tacky texture that surrounds the yolk and accounts for two-thirds of the egg. The clear consists basically of water and proteins, where 90% is water and the remaining 10% corresponds to proteins, vitamins such as riboflavin, glucose, and minerals such as magnesium or potassium.
An egg white has only 17 calories and contains 7 grams of protein, figures that make it the only food rich in protein free of fats, so the egg is the best protein food that we can get to consume in our diet.
The proteins contained in the egg are used as a nutritional reference point to compare with the rest of the proteins of the different foods. They are composed of the eight essential amino acids for our body. The function of these proteins is to preserve the egg against possible external contaminating attacks, as well as to avoid infections of bacteria or other microorganisms.
Due to its high content of pure and fat-free proteins, egg white, in addition to being recommended for those who wish to follow a diet low in calories, is highly recommended for athletes whose physical exhaustion is greater and need an extra dose of proteins, both to recover energy and for the development and maintenance of muscle mass.
As for proteins and their relationship with muscle mass, do not think that by consuming more protein than anyone else our muscle volume will increase as if by magic. The reality is that you should not exceed protein consumption, but maintain a balance between it and adequate regular physical training. What is certain is that athletes tend to increase the dose of protein when it comes to, for example, training for competitions or during them, periods in which your body is subjected to a much higher physical exhaustion.
Thus, egg white is a healthy and highly nutritious food, highly recommended for anyone who pursues a healthy diet, balanced and with a good protein intake and free of fat.
WHAT NUTRITIONAL PROPERTIES DOES THE EGG HAVE?
The egg is a food with interesting nutritional qualities, especially if we talk about its protein content, to the point that the quality of egg white proteins is a reference when assessing the quality of other proteins. food of animal origin. In addition, the egg is a source of phosphorus, iron, zinc, vitamin A, D, E, folic acid and some B vitamins such as B2 or B12.
WHAT IS THE DIFFERENCE BETWEEN CLEAR AND YOLK?
The clear one supposes approximately 58% of the total weight of the egg and the yolk a 31% to which it is necessary to add the remaining 11% of the shell. The clear is mainly composed of water and protein (9%) while the yolk in addition to water and protein (16%) also contains fat (31%). This difference in composition is what makes athletes decide to consume egg whites exclusively for their contribution of proteins and thus renounce the fats of the yolk.
IS IT NECESSARY TO CONSUME EGG WHITES?
There is no problem to consume egg whites moderately, but do not lose the north. The important thing is that the athlete, like the rest of the population, follow a varied and balanced diet, within which there is a sufficient supply of protein in the form of meat, fish, seafood, eggs, dairy and pulses mainly. In addition, the protein consumption of the current population practically duplicates the recommendations given by the World Health Organization. And in this, as in many occasions, “more is not better”.
IF YOU ARE AN ATHLETE AND YOU HAVE CHOLESTEROL, SHOULD YOU AVOID EGG CONSUMPTION?
Until now it was thought that the egg was an enemy for people suffering from high cholesterol problems. However, the latest studies conclude that it does not affect both the intake of foods that provide cholesterol and the amount and quality of fats that are consumed in the diet. Therefore, moderate consumption (2-3 a week) of eggs within a varied and balanced diet does not significantly affect cholesterol levels.
BENEFITS OF EGG WHITES
1. STRENGTHENS MUSCLES AND BONES
Egg white contains amino acids that promote the production of collagen, energy recovery, and the repair and strengthening of muscles and bones, benefits that make it an excellent food alternative during the growth stage.
2. DOES NOT INCREASE CHOLESTEROL
In addition to having a low volume of calories, egg white does not increase cholesterol levels; on the contrary, it provides protein without the fat and cholesterol of the yolk. As if that were not enough, their carbohydrate content is practically nil.
3. PROVIDES PROTEINS
Ideal for breakfast and after exercise, egg white offers a high rate of protein, which in addition to helping to regenerate and produce cells, are essential for growth and development during childhood, adolescence and pregnancy.
4. PROVIDES VITAMINS
Egg white is a source rich in vitamin E and in vitamins of group B, which help to obtain energy, strengthen the immune system, prevent blood from clotting inside blood vessels, reduce the risk of anemia and to protect cells, tissues and organs.
No more today. Now that you know all its benefits about how much protein in egg white boiled. if you love this article don’t forget to the comment.