I am interested in losing fat and adding muscle. I am 17 yrs old, male, 5' 9", 150 lbs. I am in pretty good shape already. I lift at least twice a week (usually 3 but at least twice), hit the tread mill for 70 minutes everyday (600 calories, 4.65 miles), and try to avoid lots of carbs, sweets and fried foods. I wanna basically tone and define my muscles more. I don't really want to lose much more weight but I still have fat to lose in certain spots. Are egg whites a good supplement? How many calories/fat grams do they have? Is this the right idea for my goal?
Salmonella can sometimes breed in eggs. As I mentioned above, if you're going to consume raw eggs, make sure they are fresh. But do you need to eat raw eggs? Can't you eat them cooked? Or look for other ways to ensure your protein intake is appropriate. An adult male only needs 1 gram of protein per kg of body weight which generally translates into 65-90g per day. Once your body gets enought protein, you will excrete (pee) out the rest.
Not quite. Too much protein, over and above the bodies needs, will either be burned if energy is needed or stored as fat if it's not needed for energy.
I wouldn't eat too many raw eggsl eventually you'll get an infected one and salmonella poisoning is NO walk in the park. It may take 100 uncooked eggs; it may take 300 but you will eventually get the chamber with the bullet in it!
Having said that, I eat about 1 a week in a protein shake for one of my breakfasts...so far I've been lucky, but I'd be afraid to increase the odds against me with one a day...or 5 a day.
Not quite. Too much protein, over and above the bodies needs, will either be burned if energy is needed or stored as fat if it's not needed for energy."
Quote from reliable nutrition and fitness text:
"The body cells will use only the amount of amino acids necessary to meet their protein needs. They cannot store excess amino acids to any significant amount, although the protein formed may be catabolized to release amino acids back into the blood.
Because the human body does not have a mechanism to store excess nitrogen, it cannot store amino acids perse. Through the process of deamination, the amino group containing the nitrogen is removed. The excess nitrogen will be excreted from the body."
Basically what this means is that protein consists of amino acids which consist of nitrogen. Once the body receives enough protein, the rest in form of broken down amino acids (nitrogen) will be excreted.
Yes, but tdot, that excess nitrogen is only a minor part of the protein molecule. All the carbon, hydrogen and oxygen are readily turned into soft bouncy fat if they are not burned.
Actually 60% of the protein molecule can even be converted to PURE GLUCOSE if the brain needs sugar.
Evolution has trained humanity to store every conceivable calorie and for protein that means everything but the nitrogen.
That's why a gram of protein yields 4 calories, JUST like a gram of carbohydrates. And those 4 calories must be burned or stored as fat, there's NO other route unless your kidneys are shot or you're bleeding profusely and thus losing protein inappropriately.
Take 5 to 6 fresh eggs and stick them in a pot. Pour cold water on them until it completely covers the eggs. Put them on the stove and set the heat on high. Come back in 20 minutes and shut it off. Drain and refill with cold water and leave it alone for another 5 minutes. Then crack open each egg and bite the tip off. Pull it open with your fingers and let the yolk come out. Eat the whites. I just gave you the safest and best way to eat egg whites. No chance of catching anything with this method.