An egg is one of the cheapest and at the same time high-quality protein sources used in bodybuilding and powerlifting. Whole egg protein has the highest digestibility and is considered the benchmark against which all other proteins are judged. A chicken egg consists of a protein, which is almost 100% albumin (ovoalbumin), and a yolk, which contains 7 different proteins: albumin, ovoglobulin, coalbumin, ovomucoid, ovomucin, lysocin, avidin. One chicken egg contains: Protein - 6-7 g Carbohydrates - 0.5 g Fat - 4 g Choline (lecithin) - 150 mg. Vitamins and minerals.
raw eggs
Eating a large amount of raw chicken eggs is not recommended, as they contain an inhibitor (a substance that significantly slows down the digestion process) of the digestive enzyme trypsin. Moreover, the avidin peptide contained in the protein blocks the vital biotin (vitamin H), forming a strong complex that is not digested or absorbed by the body. Therefore, it is recommended to use chicken eggs only after heat treatment (at 70 ° C, the trypsin inhibitor is destroyed, and at 80 ° C, active biotin is released from the biotin-avidin complex). Eggs and cholesterol[edit] Japanese and Taiwanese scientists decided to find out the effect of egg white on the human body. The experiment involved three groups of female volunteers. All of them were practically healthy, but with high levels of cholesterol in the blood. The subjects ate 1,750 kilocalories per day of diet-prepared food with a daily intake of 70 grams of protein. Fat in the diet of the subjects accounted for 20 percent of the total calories. Thirty percent of the protein the first group received from egg white, the second group - from cheese, and the third - from soy cheese. Body weight and daily exercise remained unchanged throughout the study. As it turned out as a result of the experiment, in groups that received protein from egg white and soy cheese, total cholesterol levels decreased, and in the first group, in addition, the level of "good" lipoproteins increased. In the second group, who received cheese, the level of cholesterol in the blood increased.
Do you need to eat yolks
Another study published in Annals of Nutrition and Metabolism in 1996 showed that eating eggs throughout the day lowered blood levels. high density lipoproteins - they lower cholesterol and prevent the development of atherosclerosis. Although at first glance this indicates that the eggs are not so healthy, a closer look reveals a simple solution. The negative effect caused by the consumption of eggs is associated with increased oxidation, which is favored by the consumption of whole eggs due to their high content of polyunsaturated fat. Polyunsaturated fats are particularly prone to oxidation, including the widely touted omega-3 fats found in fish and flaxseed oil. However, you can easily prevent increased fat oxidation simply by eating antioxidants. They include vitamins C, E, PP, selenium and beta-carotene. These natural antioxidants stabilize polyunsaturated fats, preventing oxidation. This is all theory, but how does it work in practice? 90% of bodybuilding athletes are under 30 and have no problems with elevated blood cholesterol levels, these factors almost completely eliminate the possibility of pathological changes in fat metabolism, expressed in hypercholesterolemia. In addition, cholesterol is an integral part of cell membranes, and in a growing body, a lack of cholesterol is fraught with inhibition of physical development and other problems. And since bodybuilding primarily involves the growth of muscle mass, cholesterol costs will be higher than in the population. In addition, egg yolk is rich in lecithin - a source of essential phospholipids that are involved in the transport of fats, cleanse blood vessels of cholesterol plaques, destroying LDL, and are needed for the production of HDL. As a result, unused cholesterol is returned to the liver and the production of new cholesterol is reduced. Therefore, eggs not only do not increase the amount of cholesterol in the body, but help to reduce it. And most importantly, every bodybuilder should include additional vitamins in his diet. As mentioned above, vitamins A, C and E have strong antioxidant properties that ensure the almost complete safety of eating whole eggs. As for fats, when gaining body weight, their amount will not affect the overall results, since their relative content is small. Do not forget that the yolks contain a large the amount of vitamins, trace elements and bioactive substances. Thus, it becomes clear that eating eggs in bodybuilding as a whole is not only not dangerous, but also useful, especially when gaining mass. If you are losing weight, then you should abandon the yolk, but, by all means, include protein in the diet. However, the American Heart Association recommends no more than 2 egg yolks per week.
How to cook eggs
Eggs can be hard-boiled or soft-boiled, fried, cooked scrambled eggs, added to other dishes. But with powerful heat treatment, most of the useful properties of the egg are simply lost, and the boiled yolk is digested in the stomach for about 3 hours. The most optimal way to cook eggs in bodybuilding is to boil soft-boiled. It is believed that almost 100% of useful substances are absorbed from it, while it is digested in about 1.5 hours. Read cooking recipes.
General conclusion
Eggs are one of the healthiest foods in bodybuilding. Try to eat heat-treated eggs - this improves their absorption, and also eliminates the risk of salmonellosis. A healthy athlete can consume 6-8 whole chicken eggs per day without health risk, while the amount of egg white is not limited. If you have high cholesterol levels - give up the yolks.
Egg white in sports nutrition
For the production of nutritional supplements, both whole egg white and separately egg albumin are used. Sports nutrition made on the basis of egg white is devoid of all the shortcomings of whole eggs, with full preservation of useful qualities, so the latter is considered one of the highest quality and most effective in all respects. Relatively slow digestion makes it possible to use egg white while reducing body weight, without fear of slowing down the process of losing weight.
Egg consumption by professional bodybuilders
BODYBUILDERKOL - EGG WHITES IN THE WEEKLY FAVORITE EGG WHITE DISH Jay Cutler 170 pcs. (twice a day)
Omelette with fat-free cheese and vegetables
Eddie Robinson 190 - 240 pcs. Omelet, hard-boiled egg whites, or oatmeal. Flatbread recipe: 400 g egg whites, 1 cup oatmeal, 1/2 tsp. cinnamon, 1 tsp berry jam. Mix everything and pour into a mold. Designed for 2 loaves
Chris Cormier 170 pieces There was a time, sitting on a crazy diet - 110 egg whites a day (does not recommend) Omelette with low fat cheese and beef chunks
Dennis Newman 150 pcs. Fritters: Combine 10 egg whites, 1 cup oatmeal, and mashed half a banana. Bake in a crepe maker or in a non-stick pan (without oil)
Gunther Schlierkamp 100 pcs. in the off-season, before the competition does not use Omelet with onions, mushrooms, tomatoes, fat-free cheese and seasonings (pepper, garlic salt, dry parsley, basil)

Dorian Yates 160 - 170 pcs. Mixed with oatmeal and bananas Mike Francos 210 pcs. in the off-season, 560 pcs. before the competition
Oat pancakes: 18 proteins, 2.5 cups of oatmeal, 1 mashed banana, sweetener, raisins, some salt. Mix thoroughly and bake like regular pancakes. Designed for 2 servings
Laura Creaval 40 pcs. Omelet with low fat cheese
Eggs are harmful to health
Modern research has established that high consumption of eggs can lead to diabetes, cardiovascular disease and prostate cancer. Eggs are high in cholesterol, and high cholesterol reduces your body's glucose tolerance and pancreatic function, leading to diabetes and, in people who already have diabetes, premature death. The Physicians' Health Study, for example, found a 23% increase in death rates from eating more than one egg a day. These negative effects were significantly higher in diabetics. A prospective study by health professionals found that people who ate more than one egg per week significantly increased their risk of developing diabetes. People who eat more than seven eggs a week increase this risk by 58%. If a person already has diabetes, then the mortality rate doubles if the person consumes more than seven eggs per week. Similarly, a Greek study of diabetics reported a five-fold increase in the risk of death due to cardiovascular problems in people who ate at least one egg a day. Eggs are also rich in choline, which, like cholesterol, is present in high concentrations in prostate cancer cells. A 2011 study of 27,607 men from 1994 to 2008 found that those who ate two and a half or more eggs per week had an 81% increased risk of developing prostate cancer in compared with those men who ate less than half an egg a week. A prospective study of health care professionals that observed the consumption of eggs by 47,896 men confirmed these findings. The men with the highest choline levels had a 70% increased risk of prostate cancer. Other studies have found that choline is involved in the growth and development of cancer. For example, in the highly respected Nurses' Health Study in the United States, increased choline was associated with an increased risk of colorectal adenoma. A 2012 study identified an association between egg yolk consumption and carotid platelet count in more than twelve hundred people. The development of platelets in the blood vessels increased in proportion to the increase in the amount of egg yolks consumed. The people with the highest egg consumption showed the same results as if the study participants were smokers. People who ate the most egg yolks (about four a week on average) showed two-thirds of the plaque buildup