Usefulness of egg white as a fitness nutrition

Egg white is very useful as a nutrition for fitness enthusiasts. Egg white is one of the best sources of animal protein. Which are widely used egg whites from chicken eggs. Here is a table of nutrients from chicken egg:

Bad and good from white egg :

The good: This food is very low in Saturated Fat and Cholesterol. It is also a very good source of Protein, Riboflavin and Selenium.

The bad: This food is high in Sodium.
 

Common way to presenting egg white is steamed/ fried. Is cooking an egg can damage the quality of the protein in egg white? too long to cook the egg whites can cause protein denaturation, this occurs at a temperature of about 70 degrees celcius.

Denaturation

Denaturation is a process in which proteins or nucleic acids lose their tertiary structure and secondary structure by application of some external stress or compound, such as a strong acid or base, a concentrated inorganic salt, an organic solvent (e.g., alcohol or chloroform), or heat. If proteins in a living cell are denatured, this results in disruption of cell activity and possibly cell death. Denatured proteins can exhibit a wide range of characteristics, from loss of solubility to communal aggregation.

Loss of function

Most biological proteins lose their biological function when denatured. For example, enzymes lose their activity, because the substrates can no longer bind to the active site, and because amino acid residues involved in stabilizing substrates' transition states are no longer positioned to be able to do so. The denaturing process and the associated loss of activity can be measured using techniques such as dual polarisation interferometry, CD and QCMD

Egg white recipe

1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served

3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce

5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)

6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym

7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.

8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)

9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.

10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk

BONUS RECIPE 

11. Egg Whites In Stir Fried Rice - cook some rice. Then stir fry (non stick pan) carrots, and beans cut into small pieces, when hot throw in some previously cooked diced chicken or shimps. Throw in some cabbage sliced into strips, when this is heated add your cooked rice, add oyster sauce and fish sauce (or say sauce). Mix in your egg whites, stir it around as the egg whites cook, then serve. Up to 6 egg whites for 1 cup of rice.