A chicken egg is a real pantry in which vitamins, balanced fats, micro- and macroelements, lecithin, lysozyme, choline and arachidonic acid are stored. However, the greatest value of an egg is considered to be proteins with a selective amino acid composition, which are present both in the yolk and in the protein - only in different proportions.
Protein content
In 100 g of egg white there are 11.1 g of proteins, while in 100 g of yolk their content exceeds 16 g. Thus, egg yolk is more saturated with high-grade proteins, which allows 7% to satisfy the daily requirement of the body for protein. Thanks to heat treatment, the egg is absorbed better than raw - boiled egg white does not leave toxins in the intestines and is absorbed by almost 98%. At the same time, crude protein is more effective in reducing the acidity of gastric juice, but its absorption is much more difficult. For easy assimilation of protein, it is recommended to boil the eggs soft-boiled or beat / grind with sugar.
An average chicken egg contains 6 g of high quality protein in the form of animal protein found in both the protein and yolk layers. To get the maximum amount of it, you should not skimp on the size and variety of eggs purchased - and if possible, it is also advisable to pay attention to the breed and age of the laying hen. To cover a single serving of protein, you need to eat about 10 boiled egg whites or 2-3 yolks that are not seasoned with anything. This will provide the muscle tissue of the body with the necessary amount of building material.
Protein Shake Recipes
In order not to eat chicken eggs without anything, you can prepare delicious and healthy cocktails that will cover the body's need for protein. So, to prepare one of these protein shakes, you need to mix 5 egg whites, 1 teaspoon of honey, 250 g of milk and three peeled walnuts in a blender. Experienced athletes recommend using not chicken eggs, but quail eggs, which do not contain salmonella, for making protein cocktails. The cocktail is whipped until a homogeneous structure is obtained and drunk chilled. You can also use a whole egg - with white and yolk.
To make a protein milkshake, you need to take 500 g of skimmed chilled milk, a few bananas, 2 raw proteins, and 1 teaspoon of cane sugar or honey. All ingredients are whipped in a mixer, after which the cocktail can be consumed instead of breakfast.
To prepare a nutritious protein mixture, you need to finely chop 2 bananas, add 3 low-fat yogurt, half a can of condensed milk and 2 raw chicken or quail eggs to them. All components are thoroughly mixed and placed in the refrigerator, after which the mixture is consumed in 150-200 g each 30 minutes after eating.
