Why are eggs so important in bodybuilding?

Eggs are a food containing many nutrients that are good for your health. It is particularly high in proteinin vitamins and minerals. Its numerous nutritional contributions are recommended to the practitioners of body-building.

The composition of an egg

Eggs have many nutritional benefits for the body. As indicated below, it is first of all rich in complete proteins. These animal proteins are said to be complete because they provide the eight amino acids that are essential for the growth and good health of the body.

Why essential? Essential amino acids mean that the body cannot create them. They must therefore be provided by the diet. As for the so-called non-essential ones, they are amino acids that the body can synthesize itself.

Eggs contain choline, a B vitamin found mainly in the yolk. The egg yolk also contains selenium, an antioxidant that promotes the proper functioning of the immune system, thus defending against infections. It also helps to fight against free radicals.

Selenium also boosts the action of T lymphocytes in the body, as well as helping the synthesis of thyroid hormones. It also contains vitamin D, as well as lipids of very good quality. Among these is the cholesterol. Despite its bad reputation, cholesterol is important in the functioning of the body.

Studies have shown that dietary cholesterol consumption does not increase blood cholesterol. All these nutrients play an important role in bodybuilding.

The benefits of eggs for bodybuilders

A gain in muscle volume

The egg helps bodybuilders to develop their muscle mass.

It is therefore essential for athletes to integrate it into their eating habits.

Indeed, amino acids delay muscular fatigue. Moreover, consuming eggs avoids muscle wasting and helps to maintain healthy muscles.

Because of their nutritional qualities, the muscles assimilate them more easily than other proteins. Choline is used by the body to create acetylcholine and phosphatidylcholine. Acetylcholine is involved in muscle function. Phosphatidylcholine is used to make cell membranes. Cholesterol is useful in the manufacture and balance of hormones. It also allows the construction of cell membranes.

A better muscular recovery

For the bodybuildersCholesterol intake promotes better recovery after training. It also helps to better repair muscle cells damaged during training.

Along with vitamin D, cholesterol also helps to make more testosterone. However, be careful with the consumption of egg yolk, because as sportsmen or athletes, the consumption of yolk should be limited.

Bodybuilders sometimes consume up to 15 eggs a day and while egg yolks are good for the reasons mentioned above, consuming too many of them is not recommended at all. Overconsumption of egg yolks will cause your bad cholesterol to skyrocket.

Similarly, its strong lipid content would quickly add up the calories of the day and therefore take you out of your macros. If you eat a lot of eggs during the day, it is of course not necessary to banish the yolks completely. However, be sure to eat them in moderation. Two to three yolks a day at most is an optimal amount.

Finally, the selenium contained in the egg has a strong antioxidant power, which helps to support the immune system. Each of these nutrients helps to build or maintain muscle.

The egg is finally an excellent appetite suppressant.

Remember that you don't need more than 2 to 2.5 grams of protein per kilogram of body weight to progress in bodybuilding.

How many eggs can you eat per day?

Eggs have long had a bad reputation because of their cholesterol levels. Their high fat content is another factor that must be taken into account. But then, is it good to eat eggs every day ?

Numerous scientific studies have looked into this thorny issue. Their conclusions are now unanimous: an average adult can consume 2 eggs per day, without any health risk.

For athletes, especially body builders, this can be up to 3 eggs per day, maximum. If you wish to consume a larger quantity, it is preferable to remove the yolk and keep only the egg. white of the eggparticularly rich in protein.

As we've seen, overeating eggs can raise your bad cholesterol levels and put a strain on your diet. But eating too many eggs can also cause major digestive problems.

The quantity of eggs consumed daily must therefore be perfectly in line with your diet and your objectives (weight loss, muscle mass gain, etc.). On average, 100 g of eggs contain about 145 calories (each egg weighs approximately 55 g, not including the shell which weighs an additional 5 g).

However, the method of cooking the egg can vary this caloric intake to a greater or lesser extent:

• for 1 fried egg of 100 g : 91 calories
• for 1 hard-boiled egg of 100 g : 134 calories
• for 1 poached egg of 100 g : 143 calories
• for 1 boiled egg of 100 g : 146 calories
• for 1 scrambled egg of 100 g : 166 calories

Now you know why you shouldn't eat too many eggs, even if you're a regular weightlifter or fitness trainer.

The different ways to consume them

For those who practice bodybuilding, it is possible to consume the eggs in different ways.

They can be eaten at breakfast in the form of pancakes or protein pancakes.

My protein pancake recipe for bodybuilders

It is also recommended to eat them after a workout if you don't eat within an hour or if you don't have a protein shake on hand. Indeed, its protein intake allows a better recovery after bodybuilding. Hence the use of protein powder (whey protein) by some exercisers after the weight training session. For a practical matter, they prefer to consume them in shakers to assimilate them immediately.

They can be eaten cooked in an omelette or in a frying pan, although the ideal way to cook them is in a dish or in the shell. These two cooking methods allow the egg white to be cooked only, the raw egg yolk thus preserving its nutritional value. omega 3 that it contains.

For a snack, several recipe ideas are possible:

• In the form of meringues by showing the whites in snow (replace the sugar by stevia)
• In an egg white omelet, sprinkled with cinnamon and apple pieces
• Or in bowl cake or other.

It's up to you to find a recipe that will work for your snack.

It is not recommended to eat raw egg whites. Indeed, it is difficult for the body to assimilate. It can also contain salmonella, which can be dangerous for your health. Moreover, digestion will be more complicated.

3 protein bowl cake recipes under 400 calories

How to choose your eggs?

To know if the eggs are fresh, you have to dip them in water. If the egg sinks, it is fresh. If it does not, it is not. The only problem is that in the supermarket, we can't test this method before buying them.

If it is advisable to choose them bioThis is because they contain more omega 3 than eggs from battery hens.

Conclusion

The egg is therefore a complete food that is recommended to bodybuilding practitioners. Rich in complete proteins, lipids, vitamins and minerals, its nutritional inputs They also help to develop muscle mass. They also promote the development of muscle mass. Thus, this food with many nutrients is to be incorporated into its eating habits in the practice of bodybuilding.

Whether it's from the farm, organic, white, large or small, the egg is ideal for all athletes!

To benefit from a customized 100 % bodybuilding and nutrition program: 

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Additional articles to read:

What is the role of protein in bodybuilding?

How to read a nutrition label

What type of training should I choose for bodybuilding?