Eggs are at the top of the list of foods and foods that we describe for bodybuilders because eggs contain integrated nutrients to build bones, muscles and tissues.
One egg contains seventy-five calories, four grams of fat, and six grams of protein, and without the yolk, we exclude fat Finally, among its components and nutrients
It reduces the calories in it to only fourteen calories and protein to four grams. And with this we find that the egg yolk contains the largest percentage of calories and the largest percentage of protein.
So eggs we must consume at the same time as their yolk and white. So we get the most benefit from it.
Benefits of boiled eggs for bodybuilding
Boiled eggs have many benefits for bodybuilding, including: (Study)
– It contains vitamins:
There are over one type of rare and useful vitamins in eggs, especially in the yolks. Which are the vitamins that a healthy and healthy body needs, such as vitamin E, vitamin B12, vitamin A and vitamin D.
– It contains proteins:
Egg whites contain two grams of protein, while yolks contain four grams of protein, which is an essential component for building muscles, tissues and bones.
– Containing calories:
As the bodybuilder spends a lot of energy during training and needs enough calories to produce the energy that he needs to make the effort during training.
And the bodybuilder makes a lot more effort than the average person does, so he must from obtaining more calories without exposing his body to negative side effects that arise from the fats associated with calories in various foods.
Because egg fat hardly calculated in relation to the number of calories, that nominates it to be the most safe food source to get the calories.
– It contains fifteen amino acids such as arginine and leucine, both of which are important in building various muscles.
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The Nutrients in eggs
eggs are an excellent source of high-quality protein, because they contain essential fatty acids that cover the human body’s need, especially the presence of an enormous amount of lysine, and the amino acids containing sulfur.
The fatty acids in eggs consist mainly of medium to long chains, and include saturated fatty acids, which make up 30%, and unsaturated fatty acids, which make up 70% of the total fatty acids in eggs.
Saturated fatty acids mainly compose from palmitic acid or palm acid by 23%, stearic acid by 4%, Myristic acid by 1%, while monounsaturated fatty acids comprise oleic acid by 47%, and polyunsaturated fatty acids composed of linoleic acid by 16%, and linolenic acid By 2%.
It is worth note that fatty acids are one of the basic components in the body. Which contribute to maintaining the normal physiological function of the body. And contribute to the protective response to disease stimuli.
Eggs are a rich source of selenium, which helps the human body to produce special proteins known as antioxidant enzymes. Which reduce cell damage, and some research shows that selenium may help reduce the risk of developing some types of cancer. Besides reducing the risk of toxic effects. Heavy metals, and some other harmful substances.
A boiled egg provides 9% of the recommended dietary amount of phosphorus. And phosphorous include in the synthesis of phospholipids, which are major structural components of cellular membranes.
Besides being included in the synthesis of calcium phosphate salts, which are one of the major components of bones.
Vitamin D is necessary for the body to perform its functions well. And it also helps to strengthen the bones, and it is the only nutrient that the body produces when exposed to sunlight.
However, 50% of the world’s population may not expose to adequate sunlight.
It is worth note that egg yolks contain 37 international units of vitamin D. Which is equivalent to 5% of the recommended daily intake of this vitamin, and chicken eggs that raised outside.
Or riboflavin, as eggs are one food rich in riboflavin, which is one vitamin dissolved in water, and is necessary for the analysis of food, absorption of other nutrients.
And the preservation of tissues, as it helps to break down proteins, fats, and carbohydrates, besides To maintain the body’s supply of energy.
Animal foods, including eggs, are among the food sources rich in vitamin B12, or the so-called cobalamin, as it is necessary for the health of nerve tissue, brain function, and the production of red blood cells.
Folate, also known as vitamin B9, is one vitamin dissolved in water. And it has many important functions for the body. Such as supporting healthy cell division and promoting the proper growth of the fetus.
Besides reducing the risk of birth defects, and a large egg contains 22 micrograms of folate, or about 6% of the daily recommended intake of this vitamin.
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Vitamin A help in the formation and maintenance of teeth, the skeleton, soft tissues, mucous membranes, and skin.
We know this vitamin as retinol because it produces pigments in the eye’s retina, and we estimate the bioavailability of vitamin A in eggs at 90% To 100%.
Egg yolk is one of the most important sources of choline, as 100 grams of it contain 680 mg of choline.
Which included in the metabolism processes in the human body, including cell structure and manufacturing neurotransmitters.
It is worth note that it is believed that the deficiency Choline affects liver disease, arteriosclerosis, and neurological disorders.
Egg yolk contains bioavailable carotenoids, such as lutein and zeaxanthin, which give the yellow or orange color to the egg yolk. It also called xanthophyll, which are the proteins for eye health and human vision.
Boiled eggs are of the utmost importance for bodybuilders
The ultimate importance of boiled eggs for bodybuilders is precisely that it does not add the oils that required in frying operations to it, which would increase the amount of fat in the body.
And that the bodybuilder is keen to get rid of the increase in its percentage in his body permanently, as the boiled eggs Its nutrients remain the same with no other additives.
The player can get rid of the Fats in the eggs after removing the yolk. But this will be at the expense of the calories, most of which are present in the yolk itself.
But in all cases, the percentage of fat in eggs does not exceed the reasonable and limit for the body of Man and his perfection.
Benefits of egg white for muscles
One laboratory study published in Nutrients in 2015 stated that egg white contains some amino acids essential for building muscle. Such as; Leucine; Where 15 grams of it contains approximately 1,300 milligrams of this acid.
However, studies have not found that it linked to increased muscle strength or size.
Egg whites, while the other group took carbohydrate supplements before exercising over 8 weeks. And it noticed that those who took the protein supplement improved their performance and increased muscle strength during exercise the same as those who took the carbohydrate supplement.
And one study published in the American Journal of Clinical Nutrition in 2017 and conducted on a simple group of trainers. Stated that those who ate a whole egg containing the equivalent of 18 grams of leucine acid after practicing resistance exercises contributed to stimulating their muscle growth by stimulating more muscle fibers produce than consuming egg whites alone.
Damage to eggs
Safety of eggs:
Recent studies have shown that it is unlikely that it will harm healthy people when they eat up to seven eggs per week. As we consider eggs nutritious foods, and despite this, a person’s response to an overeating of eggs cannot generalized. It is from person to person.
Precautions for using eggs:
Eggs are one of the most common allergens in children, which can occur early in childhood, and most children often get rid of egg allergy before adolescence.
The symptoms of this allergy appear after a few minutes to a few hours after eating eggs or foods that contain signs and symptoms range from mild to severe.
And may include rashes, hives, nasal congestion, vomiting, or other digestive problems, and in rare cases. It can cause an anaphylactic shock that considered life-threatening.
Egg whites contain proteins that cause allergies, so people who suffer from egg allergy should avoid eating eggs completely. As it is not possible, to separate the egg white from the egg yolk.
Eggs and heart disease
The results of studies are conflicting about the relationship between eating eggs and an increased risk of various heart diseases, as high levels of cholesterol in the blood increase the risk of heart disease.
Although eggs contain cholesterol, the amount of saturated fats usually has a greater effect on the amount Cholesterol in the blood, compared to the amount the body gets from eating eggs.
A systematic review of 40 studies published in The American Journal of Clinical Nutrition in 2015 on 361,923 people showed no relationship between cholesterol consumption, cardiovascular disease, including coronary artery disease, ischemic or ischemic stroke, and hemorrhagic stroke.
A recent study published in the Journal of the American Medical Association in 2019 showed that increased consumption of eggs and it associates cholesterol with an increased risk of cardiovascular disease, depending on the amount consumed. (Study)
We advise most people not to consume over one egg per day, to avoid the risk of a heart attack, stroke, or any other type of cardiovascular disease.
But people with diabetes or at risk of heart disease for other reasons. Such as smoking, or those already suffering from heart disease, should not exceed three eggs per week.
And people who follow a balanced diet can ask their doctor or dietitian to reduce their intake of eggs to monitor cholesterol levels in the blood.
Calories for eggs
Calories for boiled eggs:
There is a difference in calories between fresh eggs because of different sizes and weights. In the following details:
- A small egg, 37 grams: 52.5 calories.
- One medium egg, weighing 44 grams: 62.5 calories.
- One 50g large egg: 71 calories.
- A large egg, weighing 56 grams: 82.4 calories.
- Jumbo egg, weighing 63 grams: 92.3 calories.
Calories for a fried egg:
When adding oil or butter to cook eggs, or serving them alongside sausages, meat, or cheese.
The number of calories will explode, and the following explains the approximate calories of a fried egg, with about 1.5 teaspoons of vegetable oil:
- 35g small egg: 75.2 calories.
- One medium egg, weighing 40 grams: 86 calories.
- One 46-gram large egg: 98.9 calories.
- A large egg, weighing 52 grams: 112 calories.
- 57g jumbo egg: 123 calories.
Does egg yolk contain cholesterol?
90% of bodybuilders get rid of eggs because they believe that they contain high levels of cholesterol.
This is true, one piece of yolk contains approximately 160 milligrams of cholesterol.
But what exactly is cholesterol? Is it beneficial or harmful?
In summary, cholesterol is of two types, one beneficial and the other harmful to health.
The useful type is high-density lipoprotein (HDL), and its blood level should be higher than 40 mg / DL.
The harmful type called low-density lipoprotein (LDL), and the blood level must be less than 100 mg / DL.
It is currently assumed that high type (LDL) is the main cause of atherosclerotic diseases that expose the person to the risk of heart infarction or (angina) or stroke because of the formation of a blood clot, and this type seeps into the organs through the blood.
The high level of (HDL) represents protection against these diseases. As it transfers the type (LDL) to the liver, which converts it into the juice of the gallbladder. However, HDL (40 – 100 mg / DL in the blood) cannot transport all the excess LDL into the liver.
And it deposited in the blood vessels and clogs them slowly, leading to severe consequences for organs such as the heart and kidneys.
The truth about cholesterol found in egg yolks
There is a confusion in medical advice between eggs and high cholesterol, as in the 1950s.
The scientist Ancel Keys discovered that cardiovascular disease and brain it related diseases to high blood cholesterol.
They found that eggs are cholesterol-rich food products, and automatically, without conducting studies. They said that eating more eggs leads to high blood cholesterol, and thus a higher risk of developing heart disease.
This is a deeply flawed recommendation on multiple levels.
Consuming large amounts of cholesterol does not cause an increase in cholesterol in the blood and does not cause heart disease.
Stephen Nissen of the Cleveland Clinic Heart Clinic confirms that only 20 percent of your cholesterol levels come from your diet.
It produces the rest of the cholesterol in the body by the liver, because the body needs cholesterol to carry out its various functions.
A survey of adults in South Carolina found that there is no link between cholesterol levels in the blood and so-called “bad” eating habits such as consumption of red meat, animal fats, butter, eggs, whole milk, bacon, sausage and cheese.
According to Chris Masterguhan, who received a PhD in Nutritional Sciences from the University of Connecticut:
“Since we cannot eat enough cholesterol to use it in our daily body functions. Our bodies manufacture it on their own, and when we eat more cholesterol-rich foods, our bodies manufacture less. ”
From this standpoint, we conclude that if we deprive ourselves of high-cholesterol foods. Such as eggs, butter, and liver – then our body will increase its rate of synthesis of cholesterol only.