Find out why many professional bodybuilders use egg proteins in their diets for maximum muscle gain. Egg protein is the benchmark for all protein compounds and is used to determine their effectiveness. This is due to the fact that it has a maximum absorption rate. The white of a hen's egg is almost entirely albumin. In addition, useful elements for athletes are also contained in the yolk, for example, coalbumin, lysocin, ovoglobulin, etc.
It should also be said about the nutrient content of the egg. It contains 6 grams of protein compounds, 4 grams of fat, less than a percentage of carbohydrates and a large amount of trace elements. This is a very valuable product for athletes and let's figure out how to properly use egg protein in bodybuilding.
Should you eat raw eggs?
For another couple of decades, most people were convinced that raw eggs are very useful for the body. However, today it is precisely established that one should not consume a large amount of this dietary product in its raw form. This is due to the fact that it contains a substance that slows down the processing of food.
Also avidin, this substance is part of the yolk. Able to interact with vitamin H (biotin), resulting in a compound that cannot be processed and then absorbed by the body. In turn, at a temperature of 70 degrees, the inhibitor of the digestion process is completely destroyed. When the egg cooking temperature reaches 80 degrees, vitamin H is completely released.
Relationship between eggs and cholesterol balance
Another misconception of people has been associated with the ability to raise bad cholesterol from eating eggs. Today scientists have found an exact answer to this question as well. To do this, Thai researchers conducted an experiment in which women with no health problems took part.
The subjects were divided into three groups, the energy value of the diet of which was the same and amounted to 1760 calories per day. The share of fat in the diet accounted for about 20 percent, and the amount of protein compounds was 70 grams. To obtain this amount of protein, the representatives of the first group ate eggs, the second received protein compounds from soy, and the third ate cheese.
Also, all study participants trained, and the load did not change during the entire experiment. As a result, in the representatives of the first and second groups, the level of cholesterol decreased, and in those who ate eggs, in addition, the concentration of high-density lipoproteins increased. But in the representatives of the third group, the total concentration of cholesterol increased.
Are yolks good or bad for bodybuilding?
For more than two decades, research has been carried out that put an end to talk about the dangers of egg yolk. Scientists have found that this product helps to reduce the concentration of harmful cholesterol. Thus, now we can safely say that the use of egg protein in bodybuilding helps to reduce the risk of developing atherosclerosis.
The only negative effect of chicken eggs when consumed is the oxidation of polyunsaturated fats. However, this can be easily remedied by using various antioxidants such as vitamin C or selenium. These substances are able to effectively suppress oxidative reactions due to the stabilization of fats. That was theory, but now it is necessary to consider the use of egg protein in bodybuilding from a practical point of view. To begin with, a large number of bodybuilders do not have problems with cholesterol balance due to their young age. Thus, they don't even need to think about the dangers of the yolk.
In addition, it must be remembered that cholesterol is a part of cell membranes and, if it is deficient, serious health problems are possible. Since bodybuilding involves a set of muscle mass, the consumption of cholesterol in athletes significantly exceeds that of an ordinary person. We've already said that vitamin C is a powerful antioxidant. Also, vitamins E and A should be included in this group of substances.
These substances enter the body along with food and sports nutrition. As a result, you may not be afraid of an imbalance in cholesterol balance. If we talk about the fats themselves contained in the product, then there is also no need to worry, since their content is not large. But the yolks contain many nutrients that the body needs. We can argue that egg protein is a very valuable substance in bodybuilding. If you are running a drying cycle, then you should still limit your yolk intake.
How is egg protein used in bodybuilding?
Builders can safely eat boiled eggs, omelets and add this product to any dish. At the same time, we note that the most effective for athletes is the use of soft-boiled eggs. Thus, you will retain almost all the nutrients that will be absorbed within an hour and a half. In turn, steep boiled yolk can be processed by the body only three hours after consumption.
Today, egg protein is a constituent of many different types of sports nutrition. At the same time, the protein compounds used in the production of sports food are completely free from minor shortcomings of a natural product. In conclusion, let's say that chicken eggs are a very useful product not only for athletes, but also for ordinary people. You should only consume them after being cooked to speed up the absorption of nutrients. According to the results of a large number of studies, athletes can safely consume from 6 to 8 eggs throughout the day.
The recipe for an egg shake for muscle growth in this video:
