Bodybuilding is not a cakewalk. It requires dedication, perseverance, and intense stamina. Since this requires a proper diet, bodybuilders often consume eggs in a high proportion due to their protein content.
But how should they consume eggs to get the best results? How should they cook it? What should they pair it with?
If these questions are running through your mind, you have come to the right place as we shall discuss the best ways to eat eggs for bodybuilders.
Healthy Ways to Eat Eggs for Bodybuilding
There are various ways to add eggs to your body-building diet, but sometimes it is challenging for the bodybuilder to understand how eggs will actually benefit him.
Eggs and a complete Diet
So if you are just a beginner, we recommend you start your mornings with six egg whites and two yolks. It will give you around 26 grams of protein, 5 grams of fat with 0 carbs, and 150 calories.
You can pair your eggs with oats, bananas, etc., to add more protein to your diet. So this was about how many eggs you can eat; it may vary from individual to individual. What doesn’t is how you consume them.
You can either repeat the exact meal thrice a day. A bowl of oats, paired with one banana and two tablespoons of flaxseed oil, will give you 39 grams of protein, 78 grams of carbohydrates, 48 grams of fat amazingly, and only 4 grams of this fat is saturated, making this overall 900 calories.
So when you have this meal thrice a day, you are consuming around 2700 calories in a single.
Eggs Post Workout
If you are unable to do this or do not plan to go on a complete diet, you can still have eggs in your diet and benefit from them for bodybuilding. Eating at least 3 whole eggs after your workout is equally important and healthy when it comes to bodybuilding.
Your post-workout shake is always the best thing, but sometimes it won’t be enough. Consuming an ample amount of protein along with the nutrients would do you no bad.
Eating three whole eggs post-workout will give you around 18 grams of protein and 17 grams of fat. Make sure you consume eggs within 10 to 12 minutes of your workout.
Research has shown that consuming whole eggs after the workout has significantly faster protein fiber repair and recovery than eating white eggs ever did. And this is extremely important as this is extremely important to build bigger and stronger muscles.
The possible reason behind this could be that yolks contain fats along with omega-3 fatty acid DHA, vitamins A, D, E, and K, and minerals like phosphorus and iron. All of these non-protein components might just help the dietary amino acids to support the post-workout muscle-building response. And that’s how your bodybuilding can be fun without going on a monotonous diet.
Make Your Bodybuilding Diet Fun With Eggs
Luckily eating eggs for bodybuilding isn’t at all boring. You have a few lip-smacking egg dishes you can try with eggs. Eggs are more versatile than most of the diet foods bodybuilders are recommended as eggs can be boiled, fried, baked, scrambled, and even steamed. But again, doing it right matters the most.
Let’s know some fun ways to have different egg recipes in your all meals.
Cook To Eat it Safe
Yes, eating cooked eggs is extremely important to get rid of harmful bacteria they might have. But overcooking eggs at the same time is a complete no-no, as you can damage the ample amount of nutrients you might damage.
So make sure you cook them appropriately whether you choose to steam, bake, or fry. We recommend consuming cooked eggs because cooking makes them safer and helps you quickly absorb and digest the essential nutrients.
And so here’s what you should know to benefit from eggs.
This is one of the healthiest ways to eat eggs. Eating hardboiled eggs at any time of the day, including pre or post-workout snacks, works as a perfect bodybuilding diet.
You either use an egg boiler, but it’s still not an issue if you don’t have one. Let two to three glasses of water boil, and gently keep the eggs with the help of a spoon. Remember, you don’t have to crack them in any possible way.
Let them boil for 8 to 10 minutes, and you are good to go. You can even add some salt to the water if you want to avoid cracking eggs.
Low pan-fried eggs
Yes, we did mention fried eggs in the morning, but hey, we don’t have to fry them entirely as it’s not as healthy as they would after frying.
Soft fried eggs work best when you don’t like a simple boiled egg or egg yolk. Or you can either have your sunny side up(one-sided fried), scrambled, or an omelet.
Just make sure you use low-fat butter and some salt. Avoid using spices or oils and cheese if you are recommended a low-fat diet.
Depending on your calorie intake goal, you can choose to pair it with whatever you want.
On days when neither of these works for you, you can choose poached eggs. These are similar to boiled eggs cooked for less of the shell.
You can check the recipe for poached eggs online when you are in the mood to cook something healthy yet not boring.
No, we don’t mean cakes and pastries, but simple baked eggs. They are highly nutritious and relatively simple to make.
You just need to preheat the oven to 350ºF. It would help if you use a non-stick pan, and if you don’t, you can also add a small amount of cooking oil so the eggs don’t stick.
Now crack the egg and let it bake for fourteen to eighteen minutes or maybe until they start looking delicious to you. And your baked eggs are ready.
Pair them up with your favorite sauce to add a bit of flavor to it. And you are good to go.
Final Notes on Eggs for Bodybuilding
So that was pretty much everything you should know about eggs and how you can boost your bodybuilding. You can either have it in your entire day’s diet, or if that isn’t possible, having eggs post-workout will work just fine for you.
Depending on your mood, eggs can be versatile too. When in a hurry, you can go for boiled eggs. Otherwise, low pan-fried, baked, or poached. The choice is entirely yours; just make sure you do not pair it with anything that isn’t supposed to be a part of your body-building diet.
Eggs are definitely a go-to choice for many bodybuilders, and so they can be yours, too, since they are filled with ample amounts of protein and essential nutrients.
Hope this helped. Happy Snacking!!!
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.