Agree that beans are a great source, but one egg has 6g of protein and 5g fat. I wouldn’t discount that as being “more fat than anything”.
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More protein than fat I think. (PBase beat me to it!)
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So ~65% of calories from fat? They are delicious but not necessarily the optimal choice if you’re trying to maximize food volume at a given calorie level.
Less of your daily RDA of fat than of protein though. I’m not saying eggs are the absolute number one source of protein, I’m just saying they’re a good protein source in a balanced vegetarian diet (assuming you eat eggs) that is not “more fat than anything”.
Eggs are a great source of choline too which endurance athletes are more likely to be deficient in… 
It’s easy to forget about the micros!!
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Eggs and the fat and nutrients in an egg yolk are great, just add egg whites for the protein. I always have a carton off egg whites in my fridge in addition to eggs - one of the easiest ways to add protein to your meal. I already eat protein added foods like Kodiak cakes, but you could otherwise add egg whites or cottage cheese to regular pancake mix.
The body doesn’t really understand food volume or even calories though. If you aren’t able to produce energy efficiently you still have a cascade of hormones and neurotransmitters that effectively reduce metabolism and energy production. So even though 3 pounds of lettuce (or a bunch of egg whites) might temporarily solve the initial hunger symptoms, there is very little energy being extracted and the body will continue to downregulate metabolism / inhibit energy production and increase stress hormones to increase fat oxidation and conversion of things like protein into glucose. It can “work” short term, but it has long term consequences. Low calorie dense foods, low energy availability foods, are not the answer for athletes.
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It actually is by calories though
Dont get me wrong, I eat tons of eggs lol. But they ARE ~74% fat by calories.
Fair enough. A higher percentage of the calories are from fat. Not how I’d think about the equation as far as healthy food, but true.
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Yea I mean like I said, I eat a lot of eggs.
But…for me at least…at the end of the day, it’s awfully hard to both get a lot of protein, AND keep calories at or below daily expenditure. Little stuff like 20 grams of protein from eggs, vs 20 from beans makes a big difference in satiety.
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One plus side of being a fan of both meat and beans, is that I never have had an issue with protein. I hit 2g/kg easily almost every day.
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Eggs are one of the BEST protein sources when it comes to protein quality and bioavailability.
"Proteins from animal sources (i.e. eggs, milk, meat, fish and poultry) provide the highest quality rating of food sources. This is primarily due to the ‘completeness’ of proteins from these sources. Although protein from these sources are also associated with high intakes of saturated fats and cholesterol, there have been a number of studies that have demonstrated positive benefits of animal proteins in various population groups "
And, you need a base amount of fat anyways, better to get it from something like eggs.
(I’ve said this before, but my BEST bike training / recovery meal is white or brown rice, 3 fried eggs with a little olive oil, and sriracha or pick your seasoning)
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On this and other threads on food I find that we have different ideas as to what is best. I’m an advocate for CICO and macros, and (from what I gather) you are less concerned with calories and instead focused on “whole” foods and the underlying nutrition of what you’re eating.
My own experience tells me that I do best counting macros and eating “whole” foods in achievement of those targets, which sometimes requires me to restrict how much I’m eating. But that’s my n=1. If you have any links to share that provide a good summary of your nutritional thesis I would be interested in learning more about your perspective.
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“Best” in this case just meaning you only have to eat one thing, instead of two
Best meaning highest protein efficiency ratio, biological value, net protein utilization, and Corrected Amino Acid Score.
You know, from an actual peer reviewed article.
Basically, just because you get the same number of grams from different sources, doesn’t mean you’re utilizing it the same or seeing the same benefit.
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Well. there’s a Dunning Kruger effect that tends to make people advocates of “diets” in general. Someone gets short term results by literally doing anything that’s not eating a standard american diet, be it calorie restriction, keto, etc and now they are 100% sold that it is the way. I tend to find that these diet advocates have a hard time sustaining it long term, or run into other health and performance issues in the long term and believe that maybe they just lack the self control to maintain it.
One way of not having a fatty liver is to remove that liver, just as a way of lowering blood sugar is removing all carbohydrates from the diet. The symptom is gone, but you didn’t solve the problem, and you may be causing others. A fat person can exercise more and eat less, and the symptom (being fat) may be reduced, but metabolically and hormonally they may remain the same or even get worse, and long term may not be sustainable.
My ideology isn’t to simply structure a diet that reduces a symptom, but to create a diet that optimizes health and energy production that is inherently supportive of healthy body mass, performance, cognition, sleep, etc. That is not as simple as cico, or thinking every type of protein has the same bioavailability, or that even every macronutrient is the same regardless of the source / type. There’s a bit more nuance here, and while there is defijitely merit to cico, and macronutrient intake, what you put in has so much effect on how these nutrients are partitioned and utilized, it can’t be simplified down to a subtraction equation.
Well, I havent read the whole thing. But “completeness,” which your quote lists as the primary factor, just means the protein has all necessary amino acids.
In which case, eggs are more complete than beans, but not really more complete than beans and grains combined.
You should try reading the research before arguing with it.
Edit: Another thing to keep in mind, Beans are high in fiber (often a bad thing) and for a lot of people cause a lot more “intestinal distress”. And, you’re effectively combining your carb and protein source, which sometimes works well, sometimes doesn’t
Another go-to for me is a burrito bowl with rice, chicken, black beans, corn, salsa. So I’m by no means against them.
When looking for protein specifically, they’re not on my list of what I’d prioritize. Better bang for the buck elsewhere.
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I think you’re over emphasising low fat there.
In base he’s saying 84-108g. 77 would be the last few weeks before the event or something.
He is literally not saying that in any shape or form.