you've been lacking protein in your diet and can't make the muscle
gains you're hoping for, you should consider eating eggs. Eggs
are one of the best and cheapest protein sources out there and
bypassing this high-quality protein is a big mistake. Many people
dread eggs and stay away from them like the plague because of
the misconception that eggs are high in cholesterol and can wreak
havoc on your health. This can't be further from the truth.
true eggs notably the yolk contains cholesterol but it's dietary
cholesterol and the good kind. It's mostly saturated fats that
you should worry about and the egg yolk contains approximately
only a mere 1.5 grams of saturated fat which is quite minimal.
This is why it's not recommended to eat too many whole eggs per
day as the saturated fats will add up. For example 10 whole eggs
per day at 15 grams of saturated fats is not healthy at all. Moderation
is key here and 1-3 eggs per day or every other day should not
pose any major concern. Consider that you're also active and exercising
so all this counts for a balanced lifestyle compared to someone
eating junk food and leading a sedentary lifestyle.
back to eggs and its protein benefits for building muscle, they
should indeed be included in your nutrition without any afterthoughts.
Eggs are really good for building muscle fast. On the protein
biological value(BV) ladder, eggs rank at 100 which means its
absorption rate and efficiency to be used for muscle growth are
fast and high. Egg protein is digested faster than chicken, meat
nutritional facts about eggs, a whole large egg contains 75-80
calories with 7 grams of quality protein and they are filling
and satiating. The albumin also known as the egg white has 4.2
grams of protein while the egg yolk has 2.8 grams of protein.
The egg yolk also contains an array of nutrients like vitamins
and minerals including choline, thiamine, riboflavin, potassium,
vitamins A, D, E, B6, B12, iron, magnesium, zinc, phosphorus,
folate and pantothenic acid. Throwing away the yolk is like throwing
all the good things from the egg.
you buy eggs, it's best if you can get the free range or organic
ones as they have higher levels of omega-3s. These eggs are usually
derived from chicken which are cage free and are allowed to roam
freely. Farm eggs are a better choice as compared to store bought
eggs for instance. Their yolk is usually more of an orange color
and tastier. These eggs are also thick shelled.
only are eggs affordable and high-quality protein, they are also
fast and easy to prepare and very versatile. You can cook them
in so many different aways for your taste buds whether it's hard
boiled, scrambled, poached, omelette and so on or use them with
other food items like doing a fried rice for instance. They are
also very ideal and convenient for breakfast when you need a fast
protein meal in the morning. For their protein and muscle-building
needs, some bodybuilders and athletes like to hard boil them and
carry in tupperware to be used as a snack when they are on the
Another way bodybuilders like to eat their eggs is to use only
the egg whites and separate the yolk from the albumin. A 288 pound
bodybuilder needs 288 grams of protein per day(1 gram of protein
per pound of bodyweight), so divided into 6 meals, this gives
48 grams of protein per meal. If they have to get that protein
amount from whole eggs for 1 meal, that equals to roughly 8 eggs.
If you have to eat 8 whole eggs everyday say for breakfast, it
might not be too healthy due to the yolk. This is why many bodybuilders
separate the yolk from the albumin and add only 1-3 yolks with
the egg whites or simply eat the egg whites only. Unfortunately,
doing this process time and time again can become a hassle and
a chore. We are talking about dozens of egg whites. Luckily, there
are readily available egg white powder which are sold in protein
tubs which is extremely convenient and handy when you eat eggs
everyday as part of your bodybuilding nutrition routine. One scoop
serving of such product can equal to 7 egg whites and 24 grams
of protein, so to get 48 grams of protein from this product, you'll
need only 2 scoops which is 14 egg whites. Now, you just need
to adjust the dosage according to your needs.
Whether your goal is to build muscle or even lose weight, eggs
can play a fundamental role in helping you achieve your objectives,
so eat up.
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