People who are fond of bodybuilding cannot imagine their lives without all sorts of nutritional supplements: gainers, proteins, etc. Sports nutrition manufacturers claim that without their products, exorbitant efforts will have to be made to achieve a noticeable result. However, professional athletes often advise novice bodybuilders to pay attention to the importance of a balanced diet, which should include meat, cereals and eggs. Who should be trusted? Manufacturers of nutritional supplements who are interested in marketing their products, or people who have devoted their lives to sports? Be that as it may, it is very important for a bodybuilder to monitor their nutrition: only then will training be effective. In this article we will talk about such a useful product as chicken eggs.

Composition of a chicken egg
Eggs are considered one of the most inexpensive sources of high quality, easily digestible protein. Egg white contains many essential amino acids: it can completely replace expensive amino acid complexes for athletes. Nutritionists say that you can eat up to 10 eggs a day: this will not cause the slightest harm to health.

The composition of the eggs includes:

up to 7 grams of protein;
0.5 grams of carbohydrates;
4 grams of fat;
150 milligrams of lecithin;
minerals and vitamins.
How do eggs affect cholesterol levels?

Scientists have long been studying the effect of eggs on the state of the cardiovascular system. For example, one experiment involved two groups, each with 10 women. The subjects of the first group ate 10 boiled eggs a day, the other group was offered soy cheese instead of eggs. After the end of the experiment, it turned out that women from the first group had significantly lower cholesterol levels.

Thus, the regular use of this product does not affect the level of cholesterol. On the contrary, eggs help reduce the so-called “bad” cholesterol in the blood, which only benefits health.

Can you eat yolk?
The yolk of a chicken egg contains about 4 grams of fat. Therefore, many athletes refuse yolks. This is justified only if you are in the process of drying. When building muscle mass, the yolk will be very useful. In addition, with proper preparation of eggs, the yolks will quickly “burn out” during the training process.

Besides on the other hand, you should not completely abandon the yolk: it is only desirable to reduce the number of eggs consumed to 2-5 per day. This is due to the fact that the yolk contains many important amino acids. Besides же, жиры способствуют лучшему усвоению белка.

What is the right way to eat eggs?

Surely you know about such a harmful microorganism as salmonella. Salmonella lives on eggshells. Therefore, before eating eggs, it is advisable to boil or fry. Raw eggs can only be eaten if they have been produced under practically sterile conditions.

A bodybuilder must know how to properly cook eggs. Nutritionists say that when cooking for too long, the beneficial substances contained in the protein and yolk are partially destroyed. Besides же, желток сваренного вкрутую яйца будет усваиваться слишком долго: в течение как минимум трех часов. Therefore, it is advisable to boil soft-boiled eggs, that is, make sure that the yolk remains in a liquid state. In this case, the egg will not only retain the maximum of its beneficial properties, but will also be quickly absorbed by the body: it has been proven that soft-boiled eggs are absorbed by the body within about an hour and a half.

How many eggs per day can an athlete eat?
Athletes involved in bodybuilding can consume a fairly large number of eggs. However, due to the high fat content in the yolks, it is recommended to limit yourself to one dozen. But you can eat as much protein as you like. Professionals eat squirrels 150 eggs a week!

When deciding how much to introduce eggs into the diet, it is worth starting from your own goals. For example, on drying, when it is important to limit the fat content in the diet, you can abandon the yolks or purchase a product such as liquid egg white. This dietary supplement contains only proteins, so its use will not increase your body weight. If your goal is to gain muscle mass, you can follow the advice of professional athletes and eat two dozen chicken eggs daily. True, this is not easy to do: with so many eggs consumed, they begin to seem unpleasant in taste and are quite annoying.

To achieve good results in bodybuilding, it is important to carefully monitor your diet. An unbalanced diet cannot be compensated by any sports supplements, even the most expensive.