Chicken eggs are the most used food in the world. The source of protein in chicken eggs is large to help build muscle, can be easily found anywhere and is simple and quick to process when eating. Eating one egg means you have added 14% of the required protein to your body.
Bodybuilders cannot ignore healthy muscle building foods like eggs. Let’s learn about nutrition in chicken eggs and the effects of protein in this dish for bodybuilders.
Eggs are a food with very high nutritional value, very good for the body. In particular, chicken eggs are always at the top in terms of consumption in the world because of their high nutritional content, low cost and convenience. Egg yolks contain abundant amounts of vitamins A, D, E and B12.
Plus, this food is very low in calories and rich in protein, vitamins, minerals, antioxidants, and other healthful compounds. This is a delicious and nutritious dish indispensable in every family, especially for those who exercise and want to build a healthy weight loss diet.
You will have many ways to cook eggs such as boiled, braised, fried, omelette, even eaten raw. In addition to hobbies, people who eat raw eggs say that this way of eating helps them absorb more nutrients than normal processing.
Nutritional composition of protein in chicken eggs
Chicken eggs contain all the necessary groups of substances including proteins, vitamins, minerals and fats. However, the nutrients are not evenly distributed in the yolk and white, differing not only in taste but also in nutritional composition. Eggs are composed of yolks and whites.
Eggs are a food with very high nutritional value
yolk
In 100 grams of yolk there will be 13.6 grams of protein; 29.8 grams of lipids; 134 milligrams of calcium; 7.0 milligrams of iron; 3.7 milligrams of zinc; 2000 milligrams of cholesterol and many other vitamins and minerals as well as mono or polyunsaturated fatty acids. Protein in egg yolk has complete amino acids and is best for health, mainly protein in soluble state.
Whites
The composition of the white has less nutrients. In 100 grams of whites there will be 10.3 grams of protein; 19 milligrams of calcium. The protein of the white is mainly albumin and also has a relatively comprehensive amino acid composition.
Chicken eggs are especially good for bodybuilders. In particular, egg whites provide up to 3 grams of protein, completely fat-free for you. Therefore, many athletes often use egg whites as the main food source in their diets. This is to provide them with protein and limit fat.
What are the benefits of protein in chicken eggs for bodybuilders?
Eggs are a great source of high-quality protein along with essential amino acids. Proteins are the building blocks of all types of tissues and molecules that serve both structural and functional purposes.
Chicken eggs contain all the essential amino acids in the right proportions. The amino acids in eggs are converted into muscle, skin, collagen and other body tissues more efficiently than proteins from other foods.
Adequate protein for the body helps to lose weight, increase muscle mass, lower blood pressure and optimize bone health.
Therefore, bodybuilders are not only provided with adequate energy when exercising, but also are supported to develop muscle from the protein source in chicken eggs. The quality of protein in eggs is highly appreciated by the World Health Organization (WHO).
Chicken eggs are a great choice for bodybuilders
Misunderstandings “harmful” about protein in chicken eggs
Eggs are a “favorite” of many people in general, gym people in particular. However, some negative information such as eggs cause increased cholesterol in the blood and thereby increase the likelihood of heart disease and increase the amount of bad cholesterol LDL, many people are afraid of this food. So the question is: Is it good to eat eggs?
In fact, it is true that eggs contain a lot of cholesterol. However, this is not as bad as people think. On the contrary, eggs have a lot of benefits, especially for bodybuilders.
Chicken eggs are a very valuable source of fat, lecithin. This substance is found in low amounts in other foods and is abundant in eggs. This nutrient participates in the composition of the cells and fluids of the brain organization.
Many studies show that lecithin has the effect of regulating cholesterol, preventing cholesterol accumulation, promoting the process of separation and elimination from the body. Chicken eggs contain a significant amount of cholesterol (600mg/100g).
However, lecithin will promote the appropriate cholesterol regulation role for our body.
When eating a diet full of nutrients and low in saturated fat, you will be able to eat one egg a day and get the nutrients from them.
However, if you have an unhealthy diet and you cut eggs with the desire to improve your health, this makes absolutely no sense.
The amount of cholesterol in the body will still be high because of the foods high in saturated fat you eat. At the same time, you are also deficient in some important nutrients from eggs. The advice for bodybuilders is to adopt a healthy and balanced diet, not to eliminate eggs from the diet.
Suggested menu suggestions for practitioners to refer to throughout the day
- Snack 1: 1 cup of whey protein
- Breakfast: Boiled egg or omelet with boiled sweet potatoes or mashed potatoes and boiled beans
- Snack 2: Hard-boiled egg, 300ml milk and a banana
- Lunch: Grilled chicken breast and boiled egg, broccoli, and brown rice
- Snack 3: Hard-boiled egg, 300ml milk and a banana
- Snack 4: After training, 1 cup of whey protein
- Dinner: Steak with omelet and salad
In order to maintain health and a healthy body, in addition to fully supplementing your body with nutrients, you should build a scientific exercise and sports regimen.
Reference source
A NUTRITION EXPERT TELLS YOU ALL ABOUT EGGS & FITNESS https://www.runtastic.com/blog/en/a-nutrition-expert-tells-you-all-about-eggs-fitness/ Accessed date: 4/3/ 2020
You Should Eat the Entire Egg to Build Muscle https://www.vice.com/en_us/article/wjpdwy/you-should-eat-the-entire-egg-to-build-muscle Accessed date: 4/3/ 2020
Why are Eggs ideal for Muscle Build-up? https://www.kent.co.in/blog/why-are-eggs-ideal-for-muscle-build-up/ Accessed date: 4/3/2020
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
