Are Raw Egg Whites Safe to Eat? | Q&A Weekly Roundup


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Concerns about stretching and eating right are at the top of the list in this week’s Q & A, so hopefully if you’ve been thinking about these topics, the answers here will help you decide how to best carry out your fitness goals.

Here’s the short list of questions based on topic:

  • Are Raw Egg Whites Safe To Eat?
  • Not Eating Enough Calories?
  • How to Loosen Tight Calves?
  • Are Only Natural Foods Safe to Eat?
  • Cutting to Bulking
  • Question #1 | Are Raw Egg Whites Safe To Eat?

    Question: Hi, regarding protein shakes: I was wondering whether making a fresh protein shake at home using egg whites is a good idea. I have a few recipes, most notably from a fitness instructor, but I’m not sure if it’s a good idea. I don’t really want to have protein shakes that you buy from local shops. Any advice would be appreciated :) – Umair

    Answer: Hey Umair, I think you should be pretty careful about eating raw eggs. I’ve seen some statistics that the chance of Salmonella contamination is 1-in-20,000 to 1-in-30,000 for a conventional egg, but my common sense tells me it’s not the best idea. Eating raw eggs supposedly can also interfere with the absorption of biotin, which is a water soluble vitamin involved in cell growth and metabolism. Raw egg whites contain a protein called avidin that can bind with biotin in the gut, preventing absorption by the body. Cooking the eggs deactivates the avidin. So why not just cook up the egg whites, which will help fill you up more anyways vs. drinking them? If the eggs are organic, my guess is they will be safer, but again, eating anything raw takes a leap of faith in how the chickens were raised. For a solid article on this topic, check out this article. Finally, as I often say, protein shakes are 100% not necessary to help you build muscle, or lose fat, but can be helpful from a convenience perspective if you have trouble eating protein.

    – Marc (Marc Perry, CSCS, CPT)

    Question #2 | Not Eating Enough Calories?

    Question: I’m 161lbs, 5ft 8.9 inch, and I have lost a 14 lbs so far I eat 1200 calories a day well just under that and usually burn about 400 kcal but doing 20 treadmill 20 elliptical but recently I’ve been getting tired earlier and not being able to do the last 10 mins of my cardio and cant progress it looks like I’m backtracking could you tell me what I could do and what weight I should get down to before I start building muscle. Thanks – Tom

    Answer: Hey Tom, I would consider your body fat percentage and not worry too much about weight. Here are a couple articles for you to check out Ideal Body Weight Formula & Ideal Body Fat Percentage Chart – 1200 calories per day is VERY low. I would consider going up to at least 1600, if not 1800. It sounds like you’re not giving your body enough calories it needs to function properly. Chronic calorie deprivation can lead to energy loss and muscle loss, both of which are undesirable! For more, you can see “Starvation Mode: Are You Eating Enough?”

    – Marc (Marc Perry, CSCS, CPT)

    Question #3 | How to Loosen Tight Calves?

    Question: Any tips for working on tight calves? – Dan

    Answer: I think the best thing for tight calves aside from basic calf stretches against a wall is foam rolling. You can’t do enough. Roll over the inner calf, outer calf, and center of your calf as well as the lower and upper portion. It may hurt, but the pain will subside as you help loosen the muscle and increase elasticity. Definitely check out foam rolling online, don’t have any foam rolling videos yet unfortunately, but will add them soon!

    - Marc (Marc Perry, CSCS, CPT)

    Question #4 | Are Only Natural Foods Safe to Eat?

    Question: Does this mean we should avoid all these types of foods (unless they are specifically labeled as all natural)? And should we avoid soy all together? I love the article [7 Surprising Foods Facts You Don't Know]. What are the real life implications? Thanks so much – Aleks

    Answer: @Aleks – I think you are getting to the crux of the article. It’s tough to say what the long term implications are for eating foods that are not natural. There are simply not enough studies to conclude for sure that a certain food is very dangerous for human consumption. If a certain food was very dangerous, it wouldn’t be on our shelves in our grocery stores and approved by the FDA (for better or worse, we put a lot of faith in the FDA). I’m sure some people would disagree with that assertion. With that said, eating organic, natural foods is ideal in my mind. This article was meant to be a starting point for discussion and exploration. We do plan on adding more articles on this topic for sure, along with simple ways to make eating natural foods more convenient.
    - Marc (Marc Perry, CSCS, CPT)

    Question #5 | Cutting to Bulking

    Question: Hey, quick question. I already finished my cutting phase. How much time should I wait to start a bulking phase? Can I do it immediately? – Jose

    Answer: Hi Jose, I think if you are mentally ready, that’s what is most important. You may consider taking a couple weeks for maintenance to enjoy the fruits of your labor and get even more motivated to build muscle when you start. Our bodies are very resilient, so sudden changes are usually handled pretty well, but why even bother? Give yourself at least a couple weeks, then go for the bulking phase!

    - Marc (Marc Perry, CSCS, CPT)

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    6 Comments on “Are Raw Egg Whites Safe to Eat? | Q&A Weekly Roundup

    1. David
      August 4, 2012 #

      Hello Marc.I want to ask you if the BuiltLean Program is suitable and safe for teenagers.Thank you.

      1. August 9, 2012 #

        @David – I think it could be suitable for a teenager. Just be sure to use proper form with exercise. We have had some teenagers experience exceptional results with the program.

    2. Kim
      August 4, 2012 #

      Hey Marc,
      I have been training for 5 months, I have lost 6% body fat but don’t weigh any less and Havnt lost any more body fat for a couple months, I eat good, and workout 5-6x’s a week. What can I do to drop more fat?
      -Kim

      1. August 9, 2012 #

        @Kim – Check out this article on weight loss plateaus – Weight Loss Plateau: Tips on How to Break It

    3. Ray
      August 5, 2012 #

      Purely organic or “natural” food would be great to eat all the time, unfortunately in the times we live in I find it impossible to do that. Now I know that this will sound like a conspiracy theory, but if you really want to trust the FDA first look at who they are and where they used to work before taking that position. Let’s just say conflict of interest.

      1. August 9, 2012 #

        @Ray – I don’t think it’s a conspiracy theory, I think what you are pointing to is accurate. There are many conflicts of interest.

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