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Eggs Muscle NotesEggs help you gain muscle mass. Compare eggs to milk and reference scientific data.
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Eggs. A muscular man likes eggs. He eats many of them, almost every day. Sometimes he even dreams of eggs. Is eating this many eggs a good idea? Is this a smart thing to do?

A question. How many eggs per day should you eat to maximize muscle size? There are limits. 40 may be too many, but 15 is a good amount.

Muscle. The Indian rugby team had players that weighed much less than the top rugby teams. The sport of rugby depends on strength.

So The team's South African coach instructed the players that they must eat 15 eggs a day to gain weight.

Six For breakfast, six eggs should be eaten. The other eggs can be eaten at any time of the day.

Sizes. The Indian rugby players weighed about 159-170 pounds. But most top rugby teams have players weighing 194-220 pounds. These guys needs to bulk up.

Quote India's unfancied rugby sevens side must bulk up if they hope to make an impact at next year's Commonwealth Games, eating seven meals and at least 15 eggs a day, the country's South African coach said on Friday.

Underweight team told to eat: Reuters

Eggs are nutritious. They help us build muscle. This is partly because of the high fat content in the egg yolk, which might help increase testosterone.

High protein Eggs contain high levels of protein, which is the building block of muscles.

Tip Eggs are a complete protein. They contain all the amino acids necessary to build muscle mass.

Eggs are cheap. Where I live an egg costs only $0.10 to purchase as part of a larger pack. As food prices go, this is low—a good calories per dollar ratio.

Tip This is less than half the cost of a chicken breast, and more than twice the calories.

Note I first wrote this article about 6 years ago, so inflation will make all the prices seem lower than reality—deal with it.

Eggs versus milk. For gaining strength, using a diet based on a gallon of milk a day (GOMAD) is effective. Other approaches have been built around eggs.

Twenty eggs. Eating upwards of 20 eggs a day is also recognized as effective. Is this better than a gallon of milk? How do the nutritional facts compare?

Calories. The nutritional facts for a cup of whole milk include 146 calories. There are 8 cups in a gallon of milk. This equals 2336 calories—this is necessary for muscle growth.

Egg The nutritional facts for a typical large egg at a grocery store include 90 calories. With two dozen eggs, this equals 2160 calories.

Total fat. The total fat in the milk is 128 grams, while for the eggs it is higher at 144 grams fat. For carbohydrates, the milk contains 208 grams.

Fat in eggs The eggs contain very little—each egg contains slightly more than zero grams.

Protein For protein, the milk contains 128 grams and the eggs contain 192 grams.

Carbohydrates. The milk contains somewhat higher total calories, but much of these are from the much higher carbohydrates. This is a good energy source for workouts.

And The eggs have more fat and considerably higher protein. Overall, the 24 egg-based diet is comparable to GOMAD.

Cost Both of these diets are very cheap and are of comparable costs per day. In my area, they will cost about two dollars a day.

Starting Strength. As Mark Rippetoe states, there is nothing magical about milk. It makes sense that you could replace this formula with an egg-based one.

Starting Strength: Basic Barbell Training

Vince Gironda. Classic fitness experts such as Vince Gironda have encouraged egg-based diets in the past with success. Some have considered eggs similar to steroids.

Quote Large amounts of fertile eggs, he said, is equal to the anabolic steroid Dianabol in effectiveness.

Vince Gironda: Wikipedia

A comparison. Consuming a gallon of whole milk a day is comparable to eating two dozen eggs a day. Both programs will result in considerable increases of strength and muscle size.

Also The diets are simple to develop and maintain for some months before reaching your goals.

Research. Next we look into some medical research that was done with egg protein. Young men who lifted weights were given egg protein drinks.

Then Their muscular response to this egg protein was measured. Protein synthesis was measured.

Quote Six healthy young men... [performed] an intense bout of leg-based resistance exercise. After exercise, participants consumed, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g whole egg protein.

Ingested protein dose response of muscle

What happened? The researchers found that the 20 grams of egg protein was optimal to stimulate the muscular growth and response in the young men.

Quote Ingestion of 20 g intact protein is sufficient to maximally stimulate MPS and APS after resistance exercise.... The stimulation of MPS after resistance exercise may be related to amino acid availability (Ingested protein dose response of muscle).

Study. This study establishes egg protein an excellent protein source for weight lifters. It also indicates that more than 20 grams of egg protein at a time may be unnecessary.

Note Because each egg contains 7 grams of protein, eating eggs in groups of no more than 3 at a time may be a good idea.

Story. Eggs have been an important part of my bodybuilding diet throughout the years. I have eaten eggs cooked in every way—and also raw eggs.

Result Over time, this excess egg consumption has made my body bigger and stronger.

I enjoy eating eggs. I also enjoy the changes they make to my body. Eggs were one of the first foods that really changed my body from that of a teenager to a strong man.

And I gained over 60 pounds since I was 18 years old. I encourage you to eat more eggs and animal proteins.

Heavy lifting, such as squatting, is also important. Please remember that large changes to your muscle mass take several years to develop, even with an ideal training program.

Abs

Cook eggs. I tend to avoid cooking because I am hungry all the time. So when I cook eggs, I often mix them with some frozen vegetables and butter and microwave them.

1. Add 3 eggs to bowl. Make sure the bowl is microwaveable. Crack the eggs (you will get really good at this) into the bowl.

2. Add some vegetables. Try half a cup of frozen vegetables, like corn, peas or green beans. You should find your favorite vegetables.

3. Microwave for 3 minutes. Depends on your elevation, your microwave, and the amount of food. You might want to add a cover to the bowl.

4. Eat. This is the best part. Be sure to eat the entire bowl. You will need to repeat this a few times a day.

Some notes. Bodybuilding is not an exact science. Our caloric needs depend on many factors. So I recommend eating more eggs, but don't punish yourself.

And If you only feel like eating 3 eggs in a day, this is better than nothing.

Tip Building muscle and becoming strong is a long-term goal, not a short term sprint.

Raw eggs. If you thought eating 40 eggs a day is strange, just wait until you try eating, or drinking, them raw. I tried this sort of diet.

And It worked well for a limited time—check out my experiences. I did get salmonella.

Gain Weight With Raw Eggs

However There was an actual outbreak due to bad eggs at the time—it was all over the news.

For athletes in strength sports, such as rugby players, building muscle mass is important. Egg consumption can help promote muscle mass gains.

Eggs are great. They are cheaper than protein shakes or chicken breasts. Eating 15 a day is recommended by a top rugby coach. It is a useful approach to building muscle.

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