Today's Lesson: The Excellently Exceptional Egg!

Eggs have gotten a bum rap in fitness and health over the last 30 years. They go from being healthy, to being high in cholesterol to being healthy again if you only eat this part of them. Eggs have been around forever, why is their nutrition even an issue?

According to a most recent study published in the Journal of Nutrition Today, eggs are an exceptionally high quality protein source.

Here is the TRUTH . . . . Eggs are great! They are one of the best sources of protein for your body. On top of that, the fat in the egg yolk is one of the best forms of fat your body can consume. The difference with the yolk is in the quality of the bird that laid the egg. In other words, a yolk from an organic grass fed chicken will have a much better quality of fats and vitamins and minerals than from a standard farm raised chicken. Eggs are one of the foods I buy organic whenever I can. They are worth the extra money.

The quality in organic eggs can easily be seen by two main factors, first the thickness of the shell, the harder the shell, the better the egg. Next is the color of the yolk, egg yolks should be almost orange in color. Compare a standard egg to a store bought egg and see the difference.

Eggs Pack Protein, Power, Strength And Energy Say Food and Sports Scientists

Researchers reviewing 25 studies on protein suggest that the protein in eggs makes a valuable contribution to muscle strength, helps to satisfy hunger and provides a source of sustained energy. They suggest that because research shows eggs are rich in leucine, an essential amino acid that plays an important role in how muscles use glucose, they would be a valuable food for men and women undergoing endurance training.

The study, which reviewed more than 25 published research papers on protein concluded that the protein in eggs contributes to strength, power and energy as follows:

  • As it does not cause surges in blood sugar and insulin, the protein in eggs is a steady and sustained source of energy.
  • Eggs are rich in protein and nutrients including thiamin, riboflavin, folate, B12 and B6, the B vitamins that are essential for energy production.
  • One eggs supplies more than 6 grams of high quality protein (about 13 per cent of the daily value) which helps to preserve muscle mass and prevent muscle loss in older adults.
  • Eggs are rich in leucine, an essential amino acid that helps the body use energy and muscles recover after exercise.
  • Eggs have all the amino acids the body needs to build and maintain muscle mass.
  • Eggs are often used as the “gold standard”, a comparison for assessing the protein content of other foods.

The authors wrote that:

“Given the unique complementary relationship between the EAA [essential amino acid] leucine and glucose utilization by muscle, it would follow that a diet rich in the amino acid leucine would be advantageous to men and women undergoing endurance training.”

Layman told the press that:

“While many Americans may be getting enough protein, they need to focus on consuming sources of higher-quality protein.”

“Our review of the science suggests that eggs are an ideal protein choice, plus, they are very affordable,” he added.

He also suggested that people should pay attention to when they eat their daily protein, especially the high quality protein. Most people eat protein in the evening, even though there is evidence that they would do better to eat it at breakfast. This brings significant benefits, including “stimulation of muscle protein synthesis and long-lasting satiety,” said Layman.

Some studies have shown that eggs are an effective part of weight loss management and satisfy hunger. A British Journal of Nutrution study, published online September 2008, suggested that eating two eggs for breakfast helped overweight people who were on a diet to lose 65 per cent more weight and feel that they had more energy compared to those who only had a bagel of equal size and calorie content.


Im just saying, there is nothing wrong with eggs at all. Obviously the more yolks you have, the more calories you add to your meal. I normally keep my limit to about 2 whole eggs for breakfast. For an omlette, 1 whole egg, and 2 whites.

You can cook them plenty of ways – fry them, boil them, poach them, bake them – just EAT THEM!

Appreciate the egg, eat your breakfast, and make sure this guy wasn’t the father! –

Stay Strong,


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