Bodybuilding is a sport that requires dedication, discipline, and hard work. It also requires the right nutrition to fuel the body and build muscle.
One of the most popular sources of protein for bodybuilders is eggs, and many bodybuilders choose to eat them raw. But why?
What Are The Benefits Of Eating Raw Eggs?
Eating raw eggs provides several benefits for bodybuilders. Firstly, raw eggs are a great source of protein. They contain all nine essential amino acids, which are necessary for muscle growth and repair. They contain high levels of vitamins A, D, and E as well as omega-3 fatty acids, which can help with muscle recovery after exercise.
Raw eggs also provide more bioavailable nutrients than cooked eggs. This means that the body can absorb more nutrients from raw eggs than it can from cooked eggs. This makes them an ideal choice for those looking to increase their daily intake of protein without having to consume large amounts of food.
Finally, eating raw eggs is much quicker than cooking them, making them a convenient option for busy bodybuilders who don’t have time to prepare meals every day.
Did Rocky Get It Right By Ingesting Raw Eggs?
The iconic 1976 hit movie Rocky continues to inspire millions of people around the world to this day. One of the most memorable moments in the film is when our titular hero guzzles down a glass of raw eggs before training and fighting his opponents. But did Rocky get it right by ingesting raw eggs?
Consuming raw eggs does have its benefits, including providing all nine essential amino acids, which are necessary for muscle growth and repair. They contain high levels of vitamins like A, D, and E as well as omega-3 fatty acids, which can help with muscle recovery after exercise.
Furthermore, raw eggs can provide more bioavailable nutrients than cooked eggs, which means that the body can absorb more from them than from their cooked counterparts.
However, there are some potential risks associated with eating too many raw egg whites, including missing out on important vitamins and minerals due to the presence of avidin.
There is a risk of salmonella poisoning when consuming raw or undercooked eggs. As such, it’s important to make sure any eggs you eat have been pasteurized before consuming them.
Some people may be allergic to certain egg proteins, so again, it’s important to check with your doctor before adding large amounts to your diet.
What Are The Risks Of Eating Raw Eggs?
Despite the benefits of eating raw eggs, there are some risks associated with this practice that should be taken into consideration before consuming them in large quantities.
Firstly, raw egg whites contain avidin, which binds biotin (a B vitamin), making it unavailable to the body. This means that if you eat too many raw egg whites, you could be missing out on important vitamins and minerals your body needs to function properly.
Secondly, there is a risk of salmonella poisoning when consuming raw or undercooked eggs. Salmonella bacteria can cause serious illness, so it’s important to make sure any eggs you consume are pasteurized or come from a reliable source before eating them raw.
Finally, some people may be allergic to egg proteins, so it’s important to check with your doctor before adding large amounts of raw eggs to your diet.
Boiling Eggs for Muscle Recovery/Growth
Eggs are a great source of protein and essential vitamins and minerals, making them an ideal choice for those looking to increase their muscle mass. But not all eggs need to be eaten raw – boiled eggs can also provide several health benefits that may be beneficial for muscle recovery and growth.
Boiled eggs are a good source of high-quality protein, offering six grams of protein per egg. Protein is essential for muscle repair and growth after training, making boiled eggs a great post-workout snack.
Boiling an egg keeps the yolk intact, which means it contains all its nutritional value including beneficial fats such as omega-3 fatty acids, which can help with brain function and metabolism. Boiled eggs are also easier to prepare and digest compared to raw eggs, making them an ideal on-the-go option for those who don’t have time to cook meals every day.
It is important to note that boiled eggs contain fewer vitamins than raw ones; in particular, the cooking process destroys some of vitamin D’s benefits. As such, it is recommended that you consume both cooked and raw eggs if you want to reap the full benefits of both varieties.
Conclusion
If you’re looking for an easily digestible source of amino acids, boiled eggs might be the way to go.
Studies have shown that boiling eggs makes them more digestible than their raw counterparts, which can lead to increased levels of amino acids in the bloodstream.
However, if you’re aiming to stimulate muscle protein synthesis, consuming 5 eggs or less in one sitting shows no significant difference between boiled and raw eggs.
While some people might prefer boiled eggs due to their texture and taste, it’s important to note that raw eggs can pose a small risk of salmonella infection.
To reduce this risk, it’s recommended that you process raw eggs before consuming them. For muscle recovery and growth, consuming raw eggs can suffice.
Sources:
- https://www.mysportscience.com/post/is-it-better-for-muscle-building-to-eat-eggs-raw
- https://shine365.marshfieldclinic.org/wellness/raw-eggs/
- https://beernbiceps.com/why-do-bodybuilders-eat-raw-eggs/
Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.
