Expert: Eggs are an Affordable and Perfect Food for Muscle Gain and Fat Loss
In virtually all fitness and nutrition supplement categories, few foods can match eggs as a cost-effective and perfect ingredient to effectively boost physical fitness and promote muscle growth. However, in terms of energy replenishment, eggs are incredibly nutrient-rich and contain a variety of vitamins, proteins, and a small amount of fat, with approximately 70 calories per egg, and even lower if you don't consume the yolk. They also provide a feeling of fullness, making them ideal for those involved in fitness.
Eggs are a perfect muscle-building food
For years, eggs have been considered the perfect food, mainly because they are the nutritional source for chicks during their development. Therefore, the proteins in eggs are highly absorbable proteins. If this index is standardized into protein digestibility-corrected amino acid score (PDCAAS) index, eggs rank first, followed by milk.
Egg white (protein): The egg white consists of 40 different proteins, including egg white protein, conalbumin protein, ovomucin protein, lysozyme protein, globular protein, proteose peptone, and ovalbumin. Protein accounts for 11-12% of the egg white, while the rest is water and carbohydrates. Egg yolk: The egg yolk part is different from the egg white. Most of the proteins are lipoproteins, which are proteins combined with lipids.
Egg white and egg yolk: The calories of a whole egg are 75 large calories, and the protein calories account for only 24 calories, accounting for 32%. The protein content is 6 grams. If you only eat egg whites, the protein calories account for 90%, so from this, we can see that the yolk has high calories and a low protein content ratio. However, the yolk contains rich vitamins, including biotin, folic acid, choline, niacin, vitamin B6 and B12, as well as minerals that promote muscle growth, such as iron, phosphorus and zinc. Although the yolk may increase cholesterol, it is okay to eat a whole egg occasionally.
Eggs contain 64% more vitamin D than before
Therefore, eggs are a great tool for muscle gain and fat loss. Eggs also contain 64% more vitamin D than before, with each large egg containing 41 international units (IU); the latest vitamin D recommended intake for all age groups is 600 IU. Adequate intake of vitamin D is beneficial to the body, which can help increase testosterone levels, allowing older adults to enhance physical strength and health status. For women with normal physical activity and health conditions, eating one whole egg, including the yolk, every day can help increase muscle, reduce muscle pain, and enhance brainpower. 44% of the protein in an egg comes from the yolk.
Eating eggs can help with weight loss
According to a recent study, individuals who eat two eggs for breakfast every day for eight weeks have an average weight loss of six pounds (2.7 kilograms), which is twice the weight loss of individuals who eat a bagel, and the waist circumference of the egg eaters is reduced by 83%, and physical fitness is enhanced, and there is no significant increase in cholesterol levels in the body.
How to take and supplement?
Usually after fitness, many nutrient foods help build muscle and repair muscles. But before fitness, eating is very important. Before fitness, our muscles need energy to function, and consuming adequate carbohydrates can provide sufficient energy. At the same time, muscle and blood cells in the human body need to supplement protein to provide oxygen and other nutrients. But it is necessary to avoid high-fat foods, because fat is difficult to digest and takes a longer time to convert into energy, which will also bring a large burden to the intestines. Milk and eggs are very suitable to eat before and after fitness. However, during exercise, it will not only burn calories, but the metabolic rate will gradually increase in 1-2 hours later, so it is best to eat within one hour after fitness, at which time the calories consumed tend to be used to replenish energy and repair muscles.
