The egg is one of the most affordable animal foods and plays a significant role in providing proper nutrition for everyone and especially bodybuilders. We all know about the importance of protein in the process of building muscle, without it, the latter simply will not grow. During resistance training, muscle fibers receive micro-tears (micro-trauma). To repair this damage, you need to consume enough protein with a high biological value. It is important that the product has a complete set of essential amino acids, because this way the muscles will recover more efficiently. An egg is an animal product that has the highest biological value of 1. The latter means that it contains a complete set of all essential amino acids. This, in turn, suggests that from two products with an equal protein content, the body will be able to build more muscles from a product with a higher biological value. In this regard, we can conclude that the bodybuilder’s diet should contain more protein than the diet of the average person. If this is projected onto eggs, then it is necessary to consume eggs 2-3 times more than ordinary people.
The nutritional value is that they:

• contain 6 grams of high quality protein (average per egg), which is used as a reference for measuring other products;
contain the entire set of essential amino acids necessary for the full restoration of muscle structures;

• are a rich source of vitamins (including A, E, K, D and B12) and valuable minerals such as calcium, zinc and iron;
contain riboflavin and folic acid;

• Eggs have relatively high levels of monounsaturated and polyunsaturated (omega-3) fatty acids, which are desirable as they aid in hormone regulation and cell growth;

• egg yolks contain choline, the consumption of which helps to maintain the structure of neurotransmitters in brain cells;

• are easily digested and absorbed, which is extremely useful in providing a balanced diet for bodybuilders;

• contain lecithin – a component of our nerve fibers (if there is a shortage, the shell of nerve cells becomes thinner) and the brain (consists of 30% of it). Lecithin also acts as a powerful hepatoprotector – protects the human liver from various harmful substances;

• egg yolk contains lutein and zeaxanthin, which help prevent eye diseases, especially cataracts;

• contain cholesterol, which is the main component in the synthesis of testosterone.

In bodybuilding, it is customary to separate proteins from yolks, thereby it is believed that the body receives only pure protein, and fats remain in the yolk. This is a blunder (only if you don’t eat more than 10 eggs a day and don’t consume AAS). In fact, the yolk, which makes up 35% of the total liquid weight of the egg, contains all the vitamins, many minerals and essential amino acids. They scare us on TV with horror stories that eggs are full of cholesterol *, which clogs the walls of blood vessels, is deposited in various places and affects the human body in the most negative way. The fact is that cholesterol itself (of which 184 mg is found in the yolk) does not affect heart disease, but saturated fats that a person consumes with eggs do. Again, the amount of saturated fat in an individual egg is only 1.6 grams, but a person most often eats eggs with fatty foods such as cheese and butter, but here a different picture emerges. The amount by which one egg per day raises blood cholesterol levels is negligible and the associated changes in serum cholesterol can never be detected in any study. So, with regard to the consumption rate, the latest scientific data say that for women it is set in the region of 2-3, and for men up to 6 pieces per day.

Not many people know that the human body is able to absorb from food, about 2-5% of cholesterol, which is clearly not enough to have a significant impact on the development of cardiovascular diseases. For a person who watches his figure, it is best to boil eggs until the protein is not very dense, and the yolk flows. This results in a more vitamin-rich product.

And the last thing – do not drink liquid eggs, as there is a risk of getting sick with salmonellosis. Studies show that the protein of fully cooked eggs is 91% absorbed by the body, while the same indicator for raw eggs is 2 times less.