Eggs - how many a day?

  • Posted by a hidden member.
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    Dec 13, 2010 8:32 AM GMT
    Hi guys, firstly Merry Christmas. I hope your 2011s will be prosperous and your fitness goals achieved.

    I have an egg question! I'm building myself up. My diet is high in protein and quite disciplined. One of the changes i made to my previous diet was To start eating eggs scrambled in the morning rather than a high carb breakfast. I usually have a repeat serving mid morning.

    However I'm conscious that regularly eating 4-6 eggs a day may not be very healthy.

    I have yet to change to eating egg whites, so i thought id ask if anyone is an egg 'expert' from any performance eating routines, who can offer advice and alternatives?

    cheers, and happy training!
  • Posted by a hidden member.
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    Dec 13, 2010 2:52 PM GMT
    I eat an omelet made with 4 whites and one whole egg every morning. This gives me a good amount of protein without as much fat as eating all whole eggs, and I like the taste better than eating just whites.
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    Dec 13, 2010 3:02 PM GMT
    I'm under the impression that the cholesterol scare of the 80-90s has been disproven, and that as long as you prepare them without added saturated fat, they are a healthy choice. I've heard of hard training athletes eating a dozen eggs a day, which makes me think that if I'm spending an hour at the gym, 2-3 eggs seems perfectly reasonable. If I don't eat them at breakfast, I can't last more than two hours. Plus, I've had plenty of heart tests to show that I have no cholesterol/cardiac problems, so I will keep on eating eggs, yolks and all!
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    Dec 13, 2010 4:39 PM GMT
    There is an article on RealJock about what to eat. The egg yolk is where most of the vitamins and minerals are contained.

    We all need cholesterol. The egg yolk is only bad if it is oxidized... meaning eat eggs over medium or over easy where the yolk is not cooked is best.

    I eat 2 to 3 eggs for breakfast every morning. When talking to two different doctors, they both told me the same thing. Don't worry about it. They said that a lot of it is hereditary and as long as my blood pressure and/or cholesterol didn't go too high, it was nothing to worry about.

    One side note... I do believe that someone exercising and active won't have much to worry about, other than the genetic contribution. However, even with good genetics, the people that sit around an their butts most of the time, overweight, etc. will have the issues, no matter how healthy they think they may be eating.
  • Posted by a hidden member.
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    Dec 13, 2010 4:50 PM GMT
    2 eggs is your daily cholesterol serving
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    Dec 13, 2010 5:47 PM GMT
    I can't see how eating daily a half dozen hard boiled eggs, 4 or 5 without the yolk, can do any harm.
  • Posted by a hidden member.
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    Dec 13, 2010 6:11 PM GMT
    I have 3 whites a day for breakfast.
  • sloughwest

    Posts: 210

    Dec 13, 2010 8:22 PM GMT
    As they always say draw your own conclusions but here is a link to the NHS findings on eggs http://www.nhs.uk/news/2009/02February/Pages/Eggsafety.aspx

    It advises that while they are high in cholesterol the cholesterol it contains isn't as bad as the cholesterol from saturated fat in meat.

    But no conclusion as to how many you can eat, it is down to you and your genes... perhaps time to get a cholesterol tester and monitor it.
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    Dec 13, 2010 8:36 PM GMT
    Anywhere between 2-12 eggs per day...sometimes in omelets, sometimes scrambled, sometimes overeasy, ALWAYS with the yolks.

    I don't separate nature. icon_wink.gif
  • Runningrass

    Posts: 80

    Dec 13, 2010 8:37 PM GMT
    That's a lot of eggs. Haha! I'd recommend tossing some of those yolks (and perhaps building your own chicken coop). icon_wink.gif
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    Dec 13, 2010 8:40 PM GMT
    1 egg provides 70% of the daily value of cholesterol. Two eggs would provide 140%. So why eat more than 1? Eggs aren't magic. You can find high quality protein in other foods with no cholesterol...like soy. Your body produces cholesterol naturally with absolutely no need for dietary intake. Same with saturated fat...you don't need to eat any. Both are associated with atherosclerosis. Oxidation happens in everyone. Don't think you're not going to have cholesterol not get oxidized in you because you're special.

    You still tell people with high cholesterol to reduce dietary cholesterol in addition to saturated fat intake.

    I'm not quite sure why you feel eating a high complex carbohydrate breakfast is bad. If anything, that's the time of the day when you can overdo it because you're less likely to store it as fat with a whole day in front of you of physical activity. Plus, it's the primary fuel used in any movement, workout, and the preferred fuel for red blood cells and nervous tissue like your brain. Excess protein in one sitting just gets converted to fat and raises blood ammonia levels.

    You really don't need anymore than 1.5g of protein per kilogram of bodyweight in addition to 500 calories more per day of energy for muscle building if you are appropriately doing strength and hypertrophy workouts. It's not like you're a burn victim who needs 1.8g/kg with most of their body charred. These values are correct unless you're on steroids, in which case you obviously are not limited by the rate of synthesis of new protein as with those of us not on them.
  • MrPapo317

    Posts: 515

    Dec 13, 2010 8:42 PM GMT
    I try to eat 1 egg and 2whites a day. sometimes it doesnt work because usually dont keep up on buying them
  • LJay

    Posts: 11612

    Dec 14, 2010 3:00 AM GMT
    The dietician, being in diabetic cholestrol hysteria mode, says three per WEEK. I am not so sure. Eggs for breakfast are some kinda good, but I think 3-4 per day is overdoing it. On the other hand, who really knows.

    There is other stuff for breakfast: oatmeal, lowfat cottage cheese. fruit, whole wheat toast, yogurt, high fiber cereal like Kashi, sardines...
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    Dec 14, 2010 8:53 AM GMT
    Runningrass saidThat's a lot of eggs. Haha! I'd recommend tossing some of those yolks (and perhaps building your own chicken coop). icon_wink.gif
    I used to have a chicken coup.
    It was fun going out every morning to get fresh eggs for breakfast.
  • xKorix

    Posts: 607

    Dec 14, 2010 8:56 AM GMT
    2-5 whole eggs per day, and like previously said above, eating them makes your skin look great icon_smile.gif
  • Posted by a hidden member.
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    Dec 14, 2010 8:56 AM GMT
    LJay saidThe dietician, being in diabetic cholestrol hysteria mode, says three per WEEK. I am not so sure. Eggs for breakfast are some kinda good, but I think 3-4 per day is overdoing it. On the other hand, who really knows.

    There is other stuff for breakfast: oatmeal, lowfat cottage cheese. fruit, whole wheat toast, yogurt, high fiber cereal like Kashi, sardines...
    Every single thing you listed as a "substitute" for eggs is high in carbs, and low in protein.
    That totally defeats the purpose of eggs.
  • Posted by a hidden member.
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    Dec 14, 2010 9:14 AM GMT
    I eat 4-6 a day and don't have high cholesterol . Google around and you'll find that the cholesterol in eggs isn't as bad as what was previously thought. Of course anyone with a family history of high cholesterol already should consult their doctor but for folks with normal levels etc and no family history go for it.
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    Dec 17, 2010 1:50 AM GMT
    bluey2223 said1 egg provides 70% of the daily value of cholesterol. Two eggs would provide 140%. So why eat more than 1? Eggs aren't magic. You can find high quality protein in other foods with no cholesterol...like soy. Your body produces cholesterol naturally with absolutely no need for dietary intake. Same with saturated fat...you don't need to eat any. Both are associated with atherosclerosis. Oxidation happens in everyone. Don't think you're not going to have cholesterol not get oxidized in you because you're special.

    You still tell people with high cholesterol to reduce dietary cholesterol in addition to saturated fat intake.

    I'm not quite sure why you feel eating a high complex carbohydrate breakfast is bad. If anything, that's the time of the day when you can overdo it because you're less likely to store it as fat with a whole day in front of you of physical activity. Plus, it's the primary fuel used in any movement, workout, and the preferred fuel for red blood cells and nervous tissue like your brain. Excess protein in one sitting just gets converted to fat and raises blood ammonia levels.

    You really don't need anymore than 1.5g of protein per kilogram of bodyweight in addition to 500 calories more per day of energy for muscle building if you are appropriately doing strength and hypertrophy workouts. It's not like you're a burn victim who needs 1.8g/kg with most of their body charred. These values are correct unless you're on steroids, in which case you obviously are not limited by the rate of synthesis of new protein as with those of us not on them.



    Remember most people arent just eating 6 eggs with the yolk too, most people are having an egg yolk or two but also eating just the whites with the other eggs. I just had 8 eggs for dinner but only two yolks, dont do eggs everyday but a maybe 3x a week. There are studies that have backed off on limiting the amount of egg yolks you should eat. Sure you can get protein from other sources but eggs are tasty and they are tastier with the yolk.
  • barriehomeboy

    Posts: 2475

    Dec 17, 2010 2:01 AM GMT
    Protein shakes dude. Protein shakes. Eggs will clog your arteries.
  • Posted by a hidden member.
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    Dec 17, 2010 2:04 AM GMT
    Steak is tasty too and you're not supposed to eat it everyday either for the same reason you aren't supposed to be eating a lot of eggs.

    You really don't need protein shakes either unless you just like to spend money on expensive protein. I live on soy, red beans, and Nonfat Dry Milk and my muscles work fine icon_smile.gif If you're doing them for a convenience that's another story. Eggs aren't magic.
  • barriehomeboy

    Posts: 2475

    Dec 17, 2010 2:07 AM GMT
    Thank you! I know so many european women who teach their sons that fat is good.
  • LuckyGuyKC

    Posts: 2080

    Dec 17, 2010 2:16 AM GMT
    I eat about two eggs per day.

    I have an easy omelette - I keep onions, peppers, mushrooms, and garlic sauteed in the frig - all I have to do is add about 1 1/2 cups of spinach to about 1/4 cup of sauteed veggies. After the spinach cooks down, then I just pour two scrambled eggs over it and scramble it all together.

    Sometimes a put just a bit of feta cheese on it for a little flavor. It's yummy, filling, and really high in protein.
  • Posted by a hidden member.
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    Dec 17, 2010 2:19 AM GMT
    I have about 3-4, typically everyday or every other day. I don't usually eat all the yolks, maybe just two or three of them.
  • MuscleComeBac...

    Posts: 2376

    Dec 17, 2010 2:24 AM GMT
    BluCollarMan saidI eat an omelet made with 4 whites and one whole egg every morning. This gives me a good amount of protein without as much fat as eating all whole eggs, and I like the taste better than eating just whites.


    Wow. Exactly what I have, every morning. Quick, easy, perfect.
    Great minds.

    The breakdown:
    Eggs (remember four whites and only one whole egg) 7 grams fat (1 sat) 5 grams of carbohydrates and 46 grams of protein
    Oatmeal- 1/2 cup dry equals 1 cup cooked and provides 3 grams fat (0 sat) 27 grams of carbs and 5 grams of protein.

    450 calories
    30% carbs
    20% fat
    50% protein

    on a 2000/2100 calorie diet this represents about 20% of daily caloric intake; approximately 20% of daily protein intake; about 15 % of daily carbs; and about 18% of daily fat intake.
  • Posted by a hidden member.
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    Apr 16, 2011 2:34 AM GMT
    beneful1 saidI eat 4-6 a day and don't have high cholesterol . Google around and you'll find that the cholesterol in eggs isn't as bad as what was previously thought. Of course anyone with a family history of high cholesterol already should consult their doctor but for folks with normal levels etc and no family history go for it.


    Same here plus 3 whites at bedtime.