I am a huge fitness fanatic. Whether I am running, swimming, hiking, rock climbing or doing CrossFit, I love any activity that allows me to test my muscle and mental strength. One of the first questions I get from people that learn the actvities I’m involved in is, “Do you eat raw eggs in your protein shakes, like Rocky Balboa did?” Naturally, I laugh and tell them, “Of course not!”
But after asking friends, family, and a few strangers, I realized that using raw eggs in shakes as a source of protein is still a fairly common practice.
Eggs continue to be one of the best sources of high quality protein (and also the cheapest). In fact, one egg provides six grams of protein, or 12 percent of the Recommended Daily Value. While they provide a good source of protein, vitamins, and minerals, eggs are known carriers of the food-borne pathogen Salmonella Enteritidis (SE). The risk of contracting SE from eggs is extremely low; however, it is still a risk. This is why the Food and Drug Administration (FDA) and Egg Safety Center recommend eating eggs that have been properly cooked, with both the white and yolk firm.
Still want a protein shake? Try using liquid or dried egg whites instead of a raw egg. Liquid and dried egg whites are easy to use, easy to find in most grocery stores and have as much protein per serving as a regular raw egg. What makes these options safer than a raw egg? Liquid and dried egg whites go through a pasteurization step, killing any microorganisms that may be present in the eggs.
The following recipe is one that I use weekly, which contains some of my favorite ingredients, including eggs!
Blueberry Blast Protein Shake
1 cup unsweetened vanilla almond milk
1 frozen banana
1/2 cup frozen blueberries
1 scoop dried egg white powder
3 ice cubes
Mix in a blender for 30 seconds. Enjoy!