Ah, the wonderful egg!
So versatile and so healthy.
Eggs are a big part of my diet and I can’t imagine any (non-vegan) bodybuilder going without them. You shouldn’t either.
Here’s 10 great reasons you need eggs in your diet:
(1) Cheap Source of Quality Protein: Eggs are packed with protein which is essential in any bodybuilding diet. Eggs have about 6 grams of protein per egg but it doesn’t end there.
Egg white protein has 100% bioavailability. Bioavailability is a measure of how much of the protein’s aminos actually make it to the muscles. This is measured using the protein digestibility corrected amino acid score (PDCAAS) which takes into account the amino acid content and digestibility of the protein. A score of 100 means the protein meets the amino acid and digestibility requirements for humans.
(2) Great Source of B Vitamins: Eggs contain B vitamins that perform many vital functions in the body. They are especially rich in vitamin B2 riboflavin, important in the release of energy in the body. Vitamin B12 is also supplied by eggs which is needed for normal blood formation.
(3) They are a good source of Choline: One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
(4) Eggs Contain Vitamin D: Vitamin D is involved in the absorption of calcium and phosphorus and is necessary for bone health.
(5) Eggs may prevent breast cancer: In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
(6) Great Source of Vitamin A: Vitamin A is essential for normal growth and development.
(7) Great Source of Vitamin E: Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage.
(8) According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
(9) Eggs are great as a night-time protein source: Slower releasing proteins are ideal for your 7-8 hour nightly fast. Although the digestion rate of egg white protein isn’t as slow as casein, it’s also not as fast as your whey or soy protein shake. The slow release is perfect for a continued supply of protein through the night. (Note that for post-workout protein, a fast source is required so whey is your best choice at this time.)
(10) Eggs Promote Healthy Hair: Seriously. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. If you are not a regular consumer of eggs you may even notice your hair and nails growing faster once you become an egg-head.
So I hope I’ve sold you on eggs. If you’re concerned about cholesterol, see this article and this article for some extra reading.
I’m fit as a fiddle and consume around 35-45 eggs a week.
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I’ve been trying to incorporate more eggs into my diet. To that end I purchased a little cheapo egg cooker. Works great. This past weekend I “invented” a “huevos rancheros egg and sausage salad” that is probably a little heavy on the cheese, but tastes great. Eggs, onions, salsa, sausage, cheese, maybe a little mayo or salad dressing. It was an invention, not a recipe, so I don’t really remember it all. I used 14 eggs and made enough to eat for at least several days.
I have a question. Do eggs that are incorporated into baked goods count. For instance the eggs in a muffin? Or, should we eat plain eggs- boiled, scrambled etc.?
@ The Bum. That sounds good!
@ Tochol. They count as far as you’ll still get the protein and the vitamins and minerals but what they’re cooked with might not be healthy e.g. white flour for muffins. If it’s for bodybuilding just cook your eggs separately and enjoy!
what is the best way to consume eggs? Should it be eaten raw, half boiled, boiled, poached or fried. Which method preserves the essential nutrients best especially protein and the vitamins?
Suren, any method of cooking is fine to give maximum digestible protein.