How Eggs Help In Muscle Building?

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Loaded with nutrients and vitamins, eggs are said to be a nutritional powerhouse. Let's take a look why egg is a good source of protein?

Starting your day with a hearty healthy breakfast is a great choice. Include a mix of fruits, milk, whole grains and eggs for the perfect kick. Eggs are one of the healthiest breakfast choices. They are rich in protein and provide instant energy. Getting enough protein through your daily diet is essential for muscle building and for maintaining overall health. Protein is also needed for healthy bones, teeth, and hair. Men should include 56 grams of protein in their daily diet and women need 46 grams. 

Is egg a good source of protein? 

Egg is one of the richest sources of protein. It is a healthy option to fulfil the daily requirement of protein. An average egg contains 6-7g of protein. A lot of people eating just egg whites instead of the consuming the whole egg. Although egg yolk does have fat content, but having it once will not have negative effects on your body. In fact, it is the yolk which is most nutrient dense and has half the amount of protein present in eggs. If a medium-sized egg has 6g of protein, then the yolk would have 3g of protein. Egg yolk also has other essential vitamins like – vitamin A, D, E, K, B6, and B12. It also has calcium, copper, iron, phosphorus, selenium, and zinc. 

Egg Protein

Image Source: Webmd

What other foods are rich in protein? 

Here’s the list of foods, apart from eggs that are rich sources of protein. 

  • Milk 
  • Cheese 
  • Soy 
  • Peanut butter 
  • Greek yoghurt 
  • Tofu 
  • Chicken breast 
  • Tuna 
  • Salmon 
  • Quinoa 
  • Walnuts 
  • Almonds
  • Chia seeds 
  • Lentils 
  • Kidney beans 
  • Oats 
  • Green peas 
  • Brussels Sprouts 
  • Broccoli  
  • Sweet corn 
  • Cauliflower 

Other food items having more protein than egg: 

1. Chicken
2. Turkey 
3. Cottage Cheese 
4. Greek yoghurt 
5. Shrimp 
6. Tuna 
7. Pork 
8. Tofu
Protein Rich Foods

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Milk is considered to be a superfood. But do you know how much protein in milk? For every 100g of milk, it has 3.4g of protein. Eggs are closely associated with cholesterol and heart ailments. But little do people know that an egg has 13 minerals and vitamins. It is rich in protein and other trace nutrients have less than 100 calories and are loaded with antioxidants and healthy unsaturated fats.

The protein in one egg provides 12% of the daily requirement of protein. 

Which part of an egg is rich in protein? 

Boiled egg or scrambled, it’s all the same as far as you eat eggs and get protein. This isn’t true. Egg contains high-quality protein which is rich in all 9 essential amino acids. But how much of this protein can be used by your body depends upon the cooking methods used for eggs. When you cook eggs properly the protein becomes easy to digest and is more accessible to your body.  Raw eggs pose a threat contamination, bacterial infection, and even food poisoning. 

Protein in egg white can be easily digested by the body. Eggs are also rich in antioxidants which help fight damage caused by free radicals. 

Many people, especially bodybuilding enthusiasts consume raw eggs. You’d be surprised to know that raw eggs contain the least amount of protein. In a research done it was concluded that participants 90% of protein from cooked eggs compared to just 50% protein from raw eggs.  Protein in egg white or protein in egg yolk, both are healthy. One boiled egg contains 77 calories.

Egg Protein

Ways to Cook an Egg 

  • The way you cook an egg varies the amount of protein absorbed by the body. 
  • If you’re a fan of the delicious taste of poached eggs, then you must know when the egg yolk remains submerged in water surrounded by egg white, the protective layer is lost. 
  • A soft-boiled egg is a great way to cook an egg. The fats and nutrients of the yolk remain intact. It is easy to make, the yolk remains creamy and thick, and there isn’t a need for oil for cooking, which makes it healthier. 
  • When you let the eggs boil for a longer period of time, you get hard-boiled eggs. Due to the presence of hard eggshells, contact with oxygen is not possible. This helps control a certain amount of damage. 
  • Sunny-side up is loved by many. The heat is given from below and the yolk remains preserved. But the protective water coating on the egg is lost during this cooking process. Thus, it is recommended to have sunny side up eggs in limited quantities only.
Ways to cook an egg

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Health Benefits of Protein 

Boosts Muscle Mass 

Protein plays a pivotal role in muscle coordination and contraction. Eating healthy proteins is helpful in maintaining muscles, ligaments and other body tissues. If you exercise then it is all the more important to replace the lost muscle mass with post workout proteins. Eating protein before and after workouts help enhance performance, increases muscle recovery, promotes muscle synthesis, and is ideal for muscle ache treatment. 

Helps In Weight Management 

There is a misconception that eating eggs will not help in your weight loss journey. In fact, many people have benefitted from a high protein diet. It helps them build lean muscle and cuts down fats from the body. 

A high protein diet increases satiety. It makes you feel fuller for a longer time, thus, you avoid overeating and binge eating. Usually, during hunger pangs, you tend to eat carbohydrates in refined or sweetened forms like munchies, chips, cookies etc. Eating eggs for breakfast may help reduce the number of calories consumed for the next 24 hours. When you feel full after having eggs for breakfast, you tend to eat lighter meals for lunch and dinner. This, in turn, helps in weight loss and weight management as well. 

Stabilizes Blood Sugar Levels 

If you’re someone who is constantly battling fluctuating blood glucose levels, then a protein-rich diet will be greatly beneficial for you. The human body needs insulin, a hormone to metabolize protein, fats, and carbohydrates. Out of these three elements, it is just carbohydrates that need the maximum insulin. 

When you have a protein-rich diet, it slows down the absorption of sugars during a meal. This, in turn, helps in preventing spikes in blood glucose levels which is most important to prevent type II diabetes. It also helps keep your energy levels up, stabilizes your mood, and balances your appetite. 

Promotes Healthy Brain Functioning 

Proteins are needed for the manufacturing of hormones, neurotransmitters, and enzymes which are all an integral part of the cognitive system. The brain needs a constant supply of amino acids for smooth functioning, concentration, focus, and keeping up the energy levels. Experts say that when the level of amino acids recedes in your diet, it may cause learning and coordination imbalance. Adding foods rich in protein will help improve your motor and learning skills. 

Protein in egg yolk provides a good source of choline. Choline is essential for fetal brain development and also prevents birth defects. In adults, choline helps in maintaining the structure of cell membrane and transmission of nerve impulses to muscles. 

Healthy Skin and Hair 

Don’t we all wish for healthy skin and hair? Proteins extend support and strength to various tissues that go through wear and tear. Collagen, which is an essential protein provides strength to cells and tissues. Low levels of collagen can cause wrinkles and lead to the unhealthy dull skin. Eating foods with protein and using skincare enriched with the goodness of protein will help revive your skin. 

Protein is also essential for hair growth and maintenance. If your hair is dull and damaged, then you must include proteins in your diet. Egg is a magical ingredient for your skin and hair. You can use an egg white face pack to tighten pores, apply egg white to your hair to provide deep conditioning. 

Prevention 

  • If your doctor has suggested you a low cholesterol diet, then it is recommended that you steer away from eggs. You can consume egg whites, but avoid eating egg yolks. It is recommended to keep your daily cholesterol intake less than 200mg. One large egg contains up to 185mg of cholesterol. 
  • Make sure to always use fresh eggs to avoid any form of infection or bacterial contamination. Avoid eating raw eggs. 
  • Consuming eggs daily can increase your fat intake. Eggs are rich in saturated fats which can be harmful to your health. It increases the risk of cardiovascular diseases. 

When you eat eggs in limited quantities they benefit your health. Rich in protein, good cholesterol, and essential nutrients, it is a healthy breakfast option. As mentioned above, protein is needed for muscle building, healthy bones. Cholesterol is needed for the proper functioning of the body. Health experts suggest that consuming eggs instead of animal protein will decrease the amount of saturated fat intake.

To complement your egg diet, we suggest including Whey Protein depending on your fitness goal. It is a by-product of milk and supplements the body with extra protein. Whey Protein may be considered as an add-on along with your egg diet.  It is a healthy workout drink that is easy- and quick-to-prepare. It provides stamina, improves muscle size and prevents muscle breakdown.

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