An egg is one of the most complete and affordable highest quality protein source available for muscle building. It has a valuable role in providing a healthy diet specially for skinny people. Considering the biological value (BV) – which measures the protein’s quality, eggs is one of the best choices of food for building muscle due to the rapid and complete absorption rate. No other food can claim this degree of protein absorption in the body.
Why One Must Consume Egg?
The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. The egg yolk is also packed full of nutrients like Vitamin B6, B12, Vitamin A, Vitamin D all of which are crucial in aiding recovery of muscle.
Muscle Gain and Weight Maintenance
Egg whites are one of best recommended source of protein for anyone looking to build muscle. The high-quality protein in eggs helps you to feel fuller longer and stay energized maintaining a healthy weight.A whole egg has the biological value (BV) of 100. Eggs make one of the best choices of food for building muscle because nearly all of the protein in the egg will be digested and utilized – over 95% of it. No other food can claim this degree of protein absorption in the body.
One study from Texas A&M (College Station) found that subjects who ate three whole eggs per day for 12 weeks while weight training almost doubled their muscle mass gains and more than doubled their strength gains, compared to those who ate no more than one egg per day.
Muscle Strength and Muscle-loss Prevention
Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults. The egg yolk contains vitamin b12, which is necessary for fat breakdown and muscle development. Other minerals include riboflavin, folate, vitamins B6, D, E, and iron, phosphorus and zinc contribute to build strong bone.
Brain Function, Eye Health and Hormone Production
- Choline also aids the brain function of adults by maintaining the structure of brain cell membranes and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.
- Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.
- Whole eggs are a great source of omega-3 fatty acids, aid in joint inflammation and increase hormone production.
How Many Eggs Should One Consume a Day?
Eggs can be a regular part of a well-balanced diet and lifestyle plan. The American Heart Association also recommends restricting the number of eggs we consume to four per week for healthy individuals and two per week for those who have heart disease problems or a family history of the same.
Where do Bodybuilders Fit into that Equation?
Eggs are pretty incredible, especially for the bodybuilder. Are you setting yourself up for heart disease later in life by including eggs in your muscle building diet? Should you be limiting your intake to no more than four per week, or, as some muscle gurus advise, should you banish the egg yolk entirely while downing great numbers of egg whites? Moreover eggs are loaded with cholesterol, containing about 220 milligrams per egg yolk. The question is, is this harmful to the bodybuilder?
Bodybuilders work hard at gym. Its really common among bodybuilders to take dozens of eggs. Searching few most populer bodybuilding forums thread about egg consumption, it can be summerized that for safety issue most bodybuilders consume 1 whole egg with 3 to 4 egg whites daily. Scott Diedrichs of Bodybuilding.com suggests consuming six egg whites and two egg yolks each morning, for a total of 26.5 grams of protein. You can also spread out your egg intake throughout the day.
As far as protein is concerned, eggs are the kings providing 6 grams of protein. Since the egg yolk is the source of healthy fat and some of the essential amino acids, it’s necessary to include yolk in whole egg/egg white mix to achieve the optimal ratio of nutrition. In addition to its nutritive value, eggs are inexpensive, delicious and easy to prepare. They should be an integral part of any weight gain or muscle building diet.