Are eggs really good for building muscle?

Are Eggs Healthy? Do they help build muscle and lose fat?

Are eggs healthy or unhealthy? Do they only help to build muscle or do they also melt your fat deposits?

If muscle were made of chips and beer, there would be a lot more six-pack superheroes.

Replace chips and beer with “eggs” and we're getting a lot closer to it ...

Why do eggs help build muscle?

So if tortillas and tuborg don't, what then? When we look at our muscle structure under a microscope, we see: proteins. Proteins make up the essential part of our muscles.

If you train intensely for an hour, your body can burn up to 30 grams of muscle protein to provide energy. Correspondingly more for longer units.

This is because the carbohydrate reserves in the working muscles are used up after around 2 hours, depending on the training and level of training, and your body then begins to use up the muscle protein in order to obtain new glycogen from it.

It is all the more important for you to get enough protein after training. In this way you compensate for muscle loss and provide enough basic building blocks for muscle growth.

When it is not Easter, an ideal natural protein source is far too often underestimated and often even demoned: the chicken egg.

What is protein and why do you need it?

Amino acids are the basic building blocks of protein.

Certain amino acids are critical to our health and fitness: they are essential Amino acids.

We have to ingest them with our food because our bodies cannot produce them by ourselves.

Scientific studies show that branched-chain amino acids (BCAA) in particular are beneficial for performance when taken before or after exercise.

An additional benefit of protein intake before exercise is this: Proteins conserve glycogen stores.

The glycogen is released into the bloodstream more slowly during the subsequent training session, which in particular delays symptoms of fatigue.

How much protein does an egg contain?

The proportion of branched-chain amino acids is not as high in any natural protein-containing food (with the exception of meat) as in hen's eggs and is otherwise only exceeded by protein preparations (see equipment).

The table below shows a comparison with other natural foods.

Are eggs healthy or unhealthy? The Truth About Cholesterol

"Too many eggs are unhealthy, think about your health - your cholesterol!"

Many people still hold this view. Are Eggs Healthy?

The myth that eating lots of eggs can cause cholesterol levels to explode to life-threatening levels cannot be killed.

Although it has been refuted for years.

It is true that the egg yolk is very high in cholesterol. And now comes the "but" ...

What was not known in the times from which this myth originates is the following:

Our bodies reduce cholesterol production when we get it through our food.

You can eat as many eggs as you want - it won't put your cholesterol at risk.

On the contrary, eggs have a multitude of positive properties.

Nutritional values: the chicken egg


Energy value (kcal) 92 Kcal from fat 63

* Guide values ​​based on a diet of 2,000 kcal. Your daily needs can vary greatly.

Eggs are healthy: 10 reasons

  1. Egg protein has excellent biological value (i.e. your body can easily use it to build muscle).
  2. Eggs are very easy to digest.
  3. You can take hard-boiled eggs with you for training or as a snack.
  4. Scrambled and fried eggs are available in almost every restaurant for a reasonable price.
  5. Eggs are rich in vitamins, especially B2, B6, B12, D, E, and K.
  6. Eggs are rich in minerals, especially iron, phosphorus, and zinc.
  7. A chicken egg has 6 grams of protein - 6 egg whites and 2 egg yolks for breakfast or in between give you 27 g of protein.
  8. Zero carbohydrates.
  9. A high proportion of “good” unsaturated fatty acids.
  10. Eggs contain all the amino acids your body needs for optimal regeneration and muscle building.

Eggs are "healthy" fast food

Few foods are prepared as quickly as eggs and at the same time offer so many options:

  • scrambled eggs
  • Microwave egg
  • Boiled egg
  • Fried egg
  • Baked egg
  • Poached egg

Recipe: microwave egg

This is my all-time favorite fast food Microwave egg.

That's how it's done:

  • Break open 6 eggs, remove 4 of the 6 egg yolks and pour everything into a microwave-safe container.
  • Heat the eggs in the microwave on the highest setting for a few minutes until they are completely cooked (to avoid the risk of salmonella) - done.
  • In addition to salt and freshly ground pepper, I often add spicy salsa dip as a low-carbohydrate seasoning sauce.

Your advantage in muscle building and cardio training as well as in regeneration are the nutritional values:


Energy value (kcal) 153 Kcal from fat 45

* Guide values ​​based on a diet of 2,000 kcal. Your daily needs can vary greatly.

Tip: Here you will find 111 protein-containing foods that will help you lose weight and build muscle.

What are your favorite egg recipes? Write a comment!

Photo credits in the article “Are eggs healthy or unhealthy”: © iStock / jsmith

Category: NutritionTags: Eggs, Protein, Sources of Protein, Fat Burning, Protein, Recipe