If you do not have sufficient protein in your diet and is still not able to make muscle gain, consider eating eggs! Eggs are one of the best and cheapest protein sources out there. Many people fear eating eggs and stay away from them, thinking that eggs are high in cholesterol and can create chaos to their health, but this is not true.
Egg yolks are known to have cholesterol, but it is a dietary cholesterol. What you should worry about is the saturated fats. However, egg yolks only contain a mere 1.5 grams of saturated fat, which is quite minimal. This is the reason that it is not recommended to eat too many whole eggs per day because the saturated fats will continually add up. For instance, consuming 10 whole eggs per day at 15 grams of saturated fats is unhealthy. To effectively take advantage of eggs, you need to consume them in moderation. One to three eggs per day or every other day should not pose any danger.
Eggs and Its Protein Benefits
Eggs are really good for building muscle fast and should always be included in your nutrition. Eggs rank at 100 on the protein biological value (BV) ladder. This means its absorption rate and efficiency to be used for muscle growth are high and fast. Also, egg protein can be digested faster than chicken, meat or fish.
Nutritional Facts About Eggs
- Whole egg – Contains 75-80 calories with 7 grams of quality protein. They are also filling and satisfying.
- Egg white – Also known as albumin, has 4.2 grams of protein
- Egg yolk – Contains 2.8 protein and contains a variety of nutrients, such as vitamins and minerals that include choline, thiamine, riboflavin, potassium, vitamins A, D, E, B6, B12, iron, magnesium, zinc, phosphorus, folate, and pantothenic acid.
When Buying Eggs
It is best if you can buy free range or organic eggs since they have higher levels of omega-3s. These eggs are usually made by chickens who are cage free and are allowed to roam freely. Farm eggs are the best choice as compared to eggs bought in stores. Farm eggs contain yolks that are usually more of an orange color and tastier with thick shells.
The Versatility of Eggs
Eggs are not just affordable and contains high-quality protein, but they are also fast and easy to prepare. There are so many ways to prepare and cook this versatile food. You can boil them, scramble, poach, do an omelette, and use them with other food items like cooking fried rice. They are an ideal breakfast, especially when you need a fast protein meal in the morning. Bodybuilders and athletes use hard-boiled eggs for their protein and muscle-building needs and use them as a snack when they are on the go.
Some bodybuilders also like to eat eggs by separating the whites from the yolks. Since a 288 pound bodybuilder needs 288 grams of protein per day (1 gram of protein per pound of body weight), divide it into six meals, this will give you 48 grams of protein per meal. If you are going to get this protein amount from whole eggs for 1 meal, this equals to eight eggs. If you are going to eat 8 whole eggs every day, such as in breakfast, it might not be too healthy because of the yolk. But, if you are going to separate the yolk from the albumin and add only 1-3 yolks with the egg whites, or only eat the whites only, your goal to get the right amount of protein per day with the use of eggs can be effective.
However, such procedure can be time-consuming. Fortunately, there are readily available egg white powders that are sold in protein tubs, which is extremely convenient and handy. One scoop of serving of such a product can equal to seven egg whites and 24 grams of protein. You will need to 2 scoops of this, which is equivalent to 14 egg whites. You will just have to adjust the dosage according to your needs.
