Are you tweaking your diet to get ripped? Are you someone looking for natural sources of protein? Well, let me introduce you to your new best friend: Egg!
Did you know that the calories in whey protein powder are 127% higher than in egg? Does an egg contain 155 calories per 100 grams and the former 352 calories? Well, now you do! Eggs also contain all eight essential amino acids required for muscle recovery and growth! Eggs are also high in vitamins, omega-3, riboflavin, and folic acid.
Once you’ve decided on the best muscle mass gainer, you can modify your diet to include natural protein sources as well to achieve excellent results! In this article, we will discuss the various benefits of consuming eggs on muscle building.
Want more? We will also share two easy recipes if you are not a fan of a plain boiled egg. Additionally, we will also do some myth-busting!
Nutritional Composition Of An Egg
Wondering how many grams of proteins are present in an egg? The following chart gives you a complete nutritional breakdown of 100 grams of an egg.
|Saturated Fat||3.1 g|
|Polyunsaturated Fat||1.9 g|
|Vitamin A||11% Daily Required Value|
|Iron||9.7% Daily Required Value|
|Calcium||4.3% Daily Required Value|
Health Benefits Of Egg In Muscle Building
Muscle building necessitates both physical activity and proper nutrition. In general, we disregard the latter. Focusing solely on one while ignoring the other makes it more difficult to achieve our objectives.
Without further ado, lets us look at the seven health benefits of egg consumption and muscles!
1. Loaded With Leucine
In reality, nine of the twenty essential amino acids are crucial. What does that mean? Our bodies cannot make them by themselves; they need to be included in our diet! Leucine is one of them.
Additionally, it is also a branched-chain amino acid (BCCA). All BCAAS are needed for muscle building and repair, but some believe leucine is the most critical amino acid.
Research suggests that leucine can increase protein synthesis and aid in muscle development. It also helps in reducing the fat content, thus accentuating the body contours! The more muscle you have, the better, right?
In addition to helping muscles contract and maintain body tissues, a healthy diet rich in proteins will help keep muscular, ligamentous, and other body tissues. If you exercise, replacing lost muscle mass with post-workout proteins is even more crucial.
Several studies have shown that eating a diet high in protein can support muscle building and reduce muscle loss. The egg is one of the best natural protein sources.
3. A Good Source Of Selenium
A good stretch and a good night’s sleep can help recovery after a strenuous workout, but nutrition also plays a vital role in replenishing our muscles.
A sore muscle can make getting out of bed in the morning difficult, let alone sticking to a training schedule. Selenium can help in muscle recovery and help in reducing soreness!
In addition, selenium can lower cortisol levels in the body. How does that help? Well, cortisol reduces testosterone levels, causing the body to enter a catabolic state where muscles are used up fuel. We would not want that if we were building muscles! Approximately 20 micrograms of selenium are found in a hard-boiled egg.
4. Testosterone Boost
The importance of vitamin B is unparalleled if you want to get that pumped-up body! Testosterone plays a very crucial role in building strong muscles as well as strong bones. Well, Vitamin B can upregulate the production of this unique hormone. According to a recent study, intake of testosterone can result in muscle mass.
Exercise enthusiasts are familiar with muscle soreness and cramps! Vitamin B can come to your aid. Vitamin B3 is perfect for blood circulation; it helps in relaxing the muscles. Additionally, they can also boost energy production.
5. Natural Source Of Vitamin D
An egg is a powerhouse for vitamins! There is evidence that a very severe vitamin D deficiency can reduce muscle mass and increase muscle weakness. Can’t get enough sunshine? Two eggs provide about 82% of your recommended vitamin D intake!
6. It Helps Keep The Heart Healthy
The 1970s were a time when eggs were demonized for raising cholesterol levels. However, recent research has refuted all of these allegations.
Over nine years, researchers studied nearly half a million Chinese adults and discovered that eating up to one egg per day reduced the risk of heart disease and stroke.
Recent research published in the American Journal Of Clinical Nutrition concluded that there is no link between the number of eggs a person consumes and cholesterol in their blood.
You can consume only egg whites if you do not want to consume cholesterol from eggs. Despite containing no cholesterol, egg whites still contain protein.
7. Good Source Of Omega-3
Omega-3 is an essential fatty acid, and it is usually found in fatty fish. All those who dislike fish will be pleased to hear that eggs are packed with this fat!
Inflammation in your muscle cells causes delayed onset muscle soreness (DOMS). Omega 3 has anti-inflammatory properties that can help counteract this. It can mitigate the effect of strenuous exercise on strength and range of motion decline.
An eight-week study showed that men who took fish oil had minor muscle swelling and maintained muscle force during bicep contractions more than those who took a placebo.
Let’s Start Cooking!
Given all the fantastic benefits of egg consumption on muscle building, including eggs in your diet is critical. If you’re not a fan of a simple hard-boiled egg, we’ve got you covered!
I’m going to share two EASY recipes that will assist you in your muscle-building journey.
Recipe 1: Egg Crepe
If you are craving a sweet tooth or want to have a protein-packed dessert, look no further!
- Two tablespoon whey protein powder of your choice
- Two egg whites
- Whisk the egg white until the texture becomes fluffy.
- Gradually add the protein powder to the bowl.
- Gently mix it until all of the granules are smooth.
- If you want a tangy flavor, add a pinch of salt.
- Melt some butter in a non-stick skillet.
- Using a scoop, add a dollop of the batter to the pan.
- Cook until you see bubbles around the edges, then flip it.
- You now have your very own protein crepe! Garnish with banana, a dash of cinnamon powder, and strawberries.
Recipe 2: Egg Chat
You read that right! We all love a good chat. You are missing out on one of the best egg recipes if you haven’t tried it.
Plus, there’s no cooking involved!
- Sliced Onion
- Sliced Tomato
- One tablespoon of whipped curd
- One tablespoon of green chili paste
- 1 cup boiled chickpeas
- Two tablespoon sev
- Three sliced boiled egg
- Combine all of the solid ingredients in a bowl and give it a good mix.
- Whisk curd and chili paste together.
- Add them to the bowl.
- Grab a spoon a devour this deliciousness! Finish with a sprinkle of black pepper and a pinch of salt.
Let’s Debunk Some Myths about Egg
To ensure we get complete clarity, let us address some myths.
1. Myth: Diabetic Individuals Should Not Consume Egg
Fact: Why not? An article published in The American Journal of Clinical Nutrition stated that eating eggs did not increase the cardiovascular risk factors of people with prediabetes and Type 2 diabetes.
2. Myth: One should not consume egg yolk. Only egg white is healthy.
Fact: Egg whites and yolks contain a significant amount of protein, almost equally divided between the two components. Research has shown that eating whole eggs promotes muscle growth and repair more than eating egg whites alone. The yolk contains essential vitamins, as well as many minerals.
3. Myth: It is better to eat egg raw
Fact: Cooking breaks down protein, which aids digestion. In a study, protein absorption from cooked eggs and raw eggs was analyzed using five individuals. The results found that 90% of the protein in cooked eggs could be absorbed, while just 50 percent of the protein in raw eggs. So, you don’t need to chug down raw eggs!
We know that it is critical to include proteins in your diet after a workout session. Instead of drinking shakes after a workout, which may have added flavors and sugar, try a serving of boiled eggs.
Eggs are a complete protein meal containing all essential amino acids and vitamins for muscle growth. They can also help in muscle recovery and soreness! It is also inexpensive! Isn’t it a complete package?
Let us know if you found this article helpful. Don’t forget to tell us in the comments below if you have tried the two recipes mentioned in the article!
After completing this graduation in Electrical and Electronics Engineering from Manipal University in 2013, Ankit began rummaging the current Indian market of technology and science. At apolloedoc, Ankit’s job profile consists of cumulating, researching, testing, and verifying products related to tech.
He has a knack for details and catches even the tiniest advantages and flaws that can make or break the product. Since last year, he has been writing for apolloedoc and has been our knight in shining armour when reviewing home appliances.
Ankit’s favourite pastimes consist of jamming onto his guitar with a couple of friends and constantly updating and learning new things! He is also a big-time pet lover and has a cute little pug named Oreo back in Chandigarh. He has bagged many achievements in his college by participating in multiple extracurricular activities.
Writing is something that comes to Ankit naturally. He has his own blog where he posts about coding languages and even provides coaching to students from 12th grade to 2nd year of college. At apolloedoc, Ankit beautifully showcases his knack for the written word by lucidly explaining information in an unbiased way.