Do you know why eggs are so important to your diet and how it can help you build muscle? An egg is one of the most complete and affordable highest quality protein source available for muscle building. 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.
Because there is always new research and information regarding physique building and fitness, Dr. Jim Stoppani likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. In this video, he explains why eggs are such a critical component to a muscle building/fat loss diet.
How Many Eggs Should One Consume a Day?
While it’s true that egg yolks have a lot of cholesterol—and so may weakly affect blood cholesterol levels—eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.
A solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet. Recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals (1, 2) and can be part of a healthy diet.
People who have difficulty controlling their total and LDL cholesterol may want to be cautious about eating egg yolks and instead choose foods made with egg whites. The same is true for people with diabetes. In the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. (1) For people who have diabetes and heart disease, it is best to limit egg consumption to no more than three yolks per week.
Where do Bodybuilders Fit into that Equation?
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 190 milligrams per large egg yolk. The question is, is this harmful to the bodybuilder?
Bodybuilders work hard at the gym. It’s really common among bodybuilders to take dozens of eggs. Searching few most popular bodybuilding forums thread about egg consumption, it can be summarized 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.
- Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.
- Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.