Raw vs Boiled egg?

I got asked last night whether raw eggs are preferred over boiled eggs.
Just thought I would post the answer here.
A few blogs recommend eating raw eggs rather than boiled. I really do not see why.
The risk of salmonella poisoning with raw eggs is quite real. It is also not palatable for most people.
Bioavailability of raw eggs is 51% whereas that of boiled eggs is 91%. What that means is about 91% of boiled eggs that are consumed are absorbed by the body as compared to 51% for raw eggs.
The concern regarding some enzymes being denatured during the cooking process is unwarranted.

Are there any benefits in taking Casein protein?

People often wonder if it is a good idea to take Casein protein before going to bed.
The logic behind it is it takes longer to digest and hence when you go to sleep it releases 
protein gradually and the starved muscles can live off it through the night.
Is there any truth to it?
What is casein?
Casein protein is an excellent source of amino acids, 

Pros:	Cons:
Builds Muscle Less Soreness Upon Waking Amazing Taste HelpS Recovery Helps Prevent Hunger During Sleep	More Expensive Than Whey  Probably Not A Staple Supplement

Prolonged use of casein has been found to produce cancer. In fast scientists were able to turn the cancer generation on and off by altering the levels of casein in the diet. 


Should I take it or not?
Sometimes slower is better - especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day.Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken-down into their amino acid sub components than whey and other proteins. Because of these unique "time-released" qualities, caseins are aptly described as being anti-catabolic, or muscle-protecting, proteins. 
Pulsing casein i.e. month on and month off might offer some good results.

Biological Value of proteins [BV]

Biological Value of any food is defined as the rate of absorption of protein from that food into the body. It is a value to determine how readily the broken down protein is absorbed by the body for protein synthesis.
It is a measure of the amount of nitrogen incorporated by the body:

The values below are from Wikipedia.com and generally considered standard:

If 100 defines 100% nitrogen used, then the BV of various foods are:
Whey : 96
Whole Soy bean: 96
Human Milk : 95
Chicken Egg : 95
Soybean Milk: 91
Cow Milk : 90
Cheese : 84
Fish : 76
Beef : 74

How to select the right Whey Protein?

Whey is available in 3 main forms:
1.Whey concentrate
2.Whey Isolate
3.Whey Hydrolysate
It is important to find out the difference between the 3 to understand which product to opt for.
Whey concentrate can contain proteins from about 75% to as low as 30%. The rest is made up of lactose and fats.
Whey isolate is made up of 90 to 100% protein. It improves the muscle building properties a notch. Concentrates are harder to digest, isolates might be better on the stomach. Concentrates are generally cheaper whereas isolates might be a tad expensive.
Whey hydrolysates are isolates that are further broken down. They are even more readily absorbed than the isolates but are even more expensive than the isolates. Hydrolysates also are extremely bitter to taste.

How to choose the right protein?
Look at the details on the box! Opt for more protein isolates and hydrolysates and less concentrates.
Proteins can be a mix of concentrates, isolates and hydrolysates. These 3 are mixed together to give the impression of a superior product. Be mindful of what you are purchasing.
Check for the BV[Bioavailability]  for that protein on the container sleeve. The BV is described as the fraction of protein that reaches the bloodstream in a specific time. Certain proteins have a low BV while for some it can be as high as 170. Many manufacturer's mention it on the box. Contact the manufacturer if it has not been mentioned on it.
Price is another important consideration. Hydrolysates are generally more expensive whereas concentrates are cheaper. Isolates are probably somewhere in the middle.
 If you are looking to gain weight, you can safely opt for concentrates as the extra carbs and fat will not be a problem for you. Go for whey isolates if you need only protein from your whey supplement.
Dairy sensitive people should opt for isolates over concentrates.
Taste is quite important as well. Hydrolysates have not caught on as they are quite bitter. They do come in a lot of flavours. Make sure to select on that you like.
There is a wealth of information available for the product that you are about to purchase. Make sure to check out user reviews before you take a decision.

To whey or not to whey?

Plenty of people that I come across are reluctant to try whey protein. Many equate it to taking anabolic steroids.
Whey is a high quality protein powder derived from cow's milk.It is a co-product of cheese making and is perfectly safe. Whey protein isolate is the most pure and concentrated form of whey protein available. It contains  90% or more protein and very little fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey decreases the amounts of fat or lactose usually increase.
There are several benefits to take whey:
1.It helps increase muscle mass as it is readily absorbed
2.It is also useful for weight loss, especially fat loss
3.It increases glutathione levels and hence immune function
4. There is significant evidence to suggest its protective effect against cancer

The simple rule one can follow when deciding whether to opt for whey or not is ask yourself if  you are getting  enough protein from your diet. If not, then you probably do not have a better option than whey.