Eat eggs, how much protein is enough

The question of eggs and protein is very curious. I will calculate it.

1 egg provides about 6-7 grams of protein.

(* Eggs are classified as the highest source of protein absorbed by the body, up to 97% by WHO, as well as having the highest PDCAAS (Protein Digestibility-Corrected Amino Acid Score) score among all foods. [1])

If you eat five eggs a day, you get 30 to 35 grams of protein.

So how much protein do we really need?

For the average person, about 1.2-1.5 g / kg / day of protein should be obtained [2].

Let's calculate according to body weight.

👉 Weight 50 kg, need 60-75 g / day protein → need 10-13 eggs

👉 Weight 60 kg needs 72-90 g / day → Must eat 12-15 eggs

👉 Weight 70 kg Needs 84-105 g / day → Needs to eat 14-18 eggs

You see the numbers, right? 5 eggs is not enough, no matter how heavy.

Not enough egg protein. What should I do?

It's not hard to find protein from other sources, such as

100 grams of chicken breasts provide about 27-31 grams of protein.

100 grams of fish. Give about 20-25 grams.

100 grams of hard tofu, giving about 8-10 grams.

Just add chicken breasts or lunch fish to get enough protein. That's okay.

But to eat eggs alone, not anything else?

For a 60 kg person, it takes 12 to 15 eggs a day to get enough, which, in addition to being difficult in practice, also gets high amounts of cholesterol and fat, which may not suit some people.

Especially people with high responder cholesterol. This is not recommended.

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Another thing to know about protein in eggs.

Eggs contain about 500 mg of Leucine per bubble, the main amino acid that triggers Muscle Protein Synthesis. [1]

But even if the quality is good, you have to eat enough.

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A simple summary:

→ 5 eggs per day = 30-35 grams of protein = not enough for the average person

→ If you want to eat eggs, you should eat it with other protein sources.

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# Doctor Og tells a protein storyI will collect a lot of questions about protein or protein eating, according to ConceptDoc Ogg, I am one of those who eat protein, I will find updated information. Anyone who has experience with protein or anything you want to tell others, write a comment.

# Eat protein

# Protein # Build muscle # Health

References

[1] Van Vliet S, et al. (2022). The Health Benefits of Egg Protein.Nutrients, 14 (15), 3213.

[2] Nunes EA, et al. (2022) .Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.Journal of Cachexia, Sarcopenia and Muscle, 13 (2), 795-810.