Eggs are a reference source of protein for an athlete; other sources of protein are evaluated against them. This is the most popular, cheap, and high-quality product that is simply necessary for building muscle mass, so bodybuilders buy chicken eggs in whole trays and eat them every day.
Protein in Egg Whites and Protein in Yolks
Egg white suits our body better than any other that is worth taking for effective workouts. It is perfectly absorbed and consists almost entirely of albumin (or ovalbumin, 10%) and water (90%). In terms of absolute indicators in one egg, counting the yolk, albumin – about 6-7 grams, and the yolk also contains ovoglobulin, coalbumin, ovomucoid, ovomucin, lysozin, and avidin.
A chicken egg can weigh from 35 grams (3rd category) to 75 grams (highest category), fats in it are only 4 grams (monounsaturated and polyunsaturated (omega-3) fatty acids), carbohydrates – 0.5 grams, lecithin – 150 mg The remaining weight in a small amount is made up of various vitamins (including A, E, K, D, and B12) and minerals (calcium, zinc, and iron), water.
The composition also contains riboflavin, folic acid, and cholesterol, which is the main component in the synthesis of testosterone and does not at the same time increase the overall level of cholesterol in the blood. The energy value of an average egg is 157 kcal per 100 grams, and the indicator of biological value is equal to one (a complete set of all essential amino acids).
Is there whole or only proteins?
Very often in the vastness of the Web, you can find recommendations to throw out the yolks or eat them in a minimal amount. The fact is that fats (even healthy Omega-3s) enhance the oxidation process and “waste” body oxygen. Too many of these fats do not benefit the body, but harm can be eliminated very simply – just use natural antioxidants – beans, blueberries, cranberries, and other berries, prunes, apples. They not only prevent oxidation, but also add more vitamins, metals, and other substances to the diet.
Raw eggs are not recommended, because they slow down the release of the trypsin enzyme – it affects the rate of digestion. Chicken eggs must be subjected to heat treatment, at least 70 ° C (at this temperature, the trypsin inhibitor is destroyed). Cooking also kills harmful bacteria that can enter through the shell or from it, and, of course, protect against salmonellosis – a common bird disease.
You should not be afraid of cholesterol in a chicken egg, especially for athletes who have no health problems associated with it. It will only strengthen the cells of the body and become the building material for new ones. This is especially true for a growing body and with an increase in muscle mass, when new fibers grow – in fact, this happens in bodybuilding, so cholesterol is simply necessary here.
The only option when you can abandon the yolks is the time of weight loss or during the “drying” period – then it is worth consuming a couple of pieces a week so as not to deprive the body of nutrients. In all other cases, the eggs can be safely consumed whole, they will not bring any harm.
How to eat chicken eggs?
Cooking them is a perfect way. Hard-boiled or soft-boiled, in a “bag”, poached or “Benedict”, scrambled eggs, add to salads and any other dishes. You can fry if you do not limit yourself to the use of oil. It is better not to overheat the eggs, do not overcook, do not keep them in boiling water for a long time – excessive heat treatment destroys important amino acids, and the dish becomes simply useless. Remember that the liquid yolk is absorbed very quickly, while hard-boiled is digested for up to three hours.
Thus, soft-boiled, poached, and Benedict are the most useful recipes for eating eggs. All the necessary of them penetrates the body in a maximum of 1.5 hours, remember this when preparing for training. At the same time, more than 99% of all biologically useful substances are absorbed.
Possible harm to eating eggs
An overdose of egg white is impossible to obtain. The maximum that can happen is that the superfluous will not be assimilated, especially if there was no significant load on that day. If there is no allergy to the yolk or high cholesterol, then up to 8 eggs (with yolk) per day will not hurt a healthy fitness or bodybuilder. More yolks – more fats, decide for yourself how much you need and how much fatty acids your body can “neutralize” and turn to the bright side of your Strength.
The obvious harm that should not be explained is the excess oil during frying. Give up scrambled eggs and never again think about this problem. Some basic scientific research by scientists from the United States and Greece has proved that yolks are most harmful to the body. The list of consequences of their excessive use includes such terrible words as adenoma, cancer of the prostate and other organs, platelets on the carotid artery, diabetes, diseases of the cardiovascular system.
However, all the risks of developing dangerous and even fatal diseases were observed exclusively in subjects who consumed an excessive amount of egg yolk, already having problems with excess weight, prediabetes and diabetes, and high cholesterol. Healthy people have nothing to fear at all.
Egg powder and eggs in sports nutrition
Sports nutrition, or protein “from a jar,” is produced both from whey protein (a more frequent case) and from the egg. Of course, the powder is thoroughly cleaned of excess substances and is not used in the production of yolk. It is absorbed quite slowly and evenly, competing in terms of utility with the eggs themselves. Such food is more suitable for those who seek to gain exclusively muscle mass, without fear of getting better.
The easiest way is to buy eggs in large trays for a week, so you can significantly save on the source of protein and not think about the extra. Experiment with recipes, spices, and vegetables, then chicken eggs will not be able to bother you and will give everything for muscle growth.