If you’re an athlete or you train like one, you need more protein than a person who sits at a desk all day and never sees the inside of a gym. If you’re doing resistance training to build lean body mass, you need more for growth and muscle repair. If you’re a runner or do another endurance training exercise, you still need additional protein for adaptation and recovery. But how much is enough? According to some experts, protein should make up between 15% and 20% of total calories.
To get protein, some athletes turn to protein shakes and bars. Protein bars are not only expensive, but many are no better than a conventional candy bar from a sugar standpoint. There’s a better option – good old-fashioned eggs.
Eating Eggs May Be Better
According to research published in Nutrition Today, eggs are one of the best sources of protein you can eat. What makes eggs so special? They’re a complete source of high-quality protein with all of the amino acids the body needs for growth and repair. Not only do they contain all of the essential amino acids, but they have a high “biological value.” This is a measure of how well the body is able to use a particular protein source. Eggs have a biological value of 100, while beef only has a value of around 80. Proteins with the highest biological values promote greater gains in lean body mass.
Eggs are also inexpensive, unlike protein bars that cost as much as several dollars each. Studies show that starting the day with eggs helps with weight control by increasing satiety. In fact, in one study that compared people who ate bagels for breakfast versus a breakfast of eggs, the egg eaters not only lost more weight but more waist fat despite the fact the two diets had an equal number of calories.
A medium-sized whole egg has just under 70 calories. To reduce the calorie content, even more, you can use egg whites or commercial egg white products. The disadvantage of this is you miss out on a nutrient called choline that’s found only in the egg yolk. Choline helps to reduce inflammation and inflammatory markers that are linked with heart disease, type-2 diabetes, and Alzheimer’s disease. Eggs are the best source of choline, a nutrient most people don’t get enough of.
Because of their high choline content, eggs may be good for your heart after all. At one time, doctors told patients with high cholesterol levels to avoid eggs, but recent research shows that eating eggs in moderation doesn’t adversely affect lipid levels in healthy people. Eggland’s Best eggs are an even wiser choice as they contain 25% less cholesterol than regular eggs as well as many other health advantages.
Eat Eggs for Their Versatility
Eat eggs for their protein, and enjoy their versatility. There are so many ways to prepare this bodybuilding food. Scramble them, eat them over easy or poached, or make a batch of hard-boiled eggs to enjoy after your workout. When you tire of plain eggs, make a veggie-rich omelet or frittata.
The Bottom Line?
Skip the expensive protein bars and shakes and rediscover the high-quality protein found in eggs. They’re bodybuilding food that’s affordable.
References:
Life Extension magazine. “Reduced choline and betaine levels correlate with higher levels of inflammation”
Nutrition Today. 44(1): 43-48.
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