One of the most popular and easily available protein sources for shopping at the supermarket, or you can keep your own ducks at home, is eggs.
Eggs are one of the protein sources in every family meal for everyone, not just those who like to exercise and want to gain fat.
There are countless dishes we can cook with eggs like boiled eggs, steamed eggs, sauce eggs, fried eggs, or cook egg soup, and you can think of creativity to create whatever dish for eggs you want.
The good thing is that eggs are always hygienic because they are protected by a fairly thin calcium shell but always help protect the quality and keep away from the bacteria that invade the inside.
Eggs are considered to be a comprehensive muscle-building food that is popular among gym lovers.
- So how many eggs can a gym and gym do?
- Or is it good to eat eggs every day?
- Should we eat whites, yolks, or whole chicken eggs?
- Or why the gym only eat egg whites?
- Eating chicken egg whites a lot is good for health?
Let's find out how many egg whites a day to eat to gain weight. Now BellyFatZone invites you to refer to this article together!
Eggs are one of the most nutrient-dense foods on earth. Indeed, an egg contains all the nutrients it needs to convert a single cell into a chicken. However, eggs suffer a bad reputation because the yolks often contain quite a lot of cholesterol.
However, cholesterol is not as simple as that. The more cholesterol you eat, the less cholesterol your body produces. For this reason, eating a few eggs does not increase the cholesterol level in the body!
Please refer to the table of nutrition components in 1 egg divided into 2 columns as follows:
As you can see, according to the table above, we only focus on the highlights: Calories, Fat, Protein, and Cholesterol.
- An egg usually contains about 210mg of cholesterol, and 100% of the cholesterol is in the egg yolk.
- The amount of calories in the yolk is always greater (usually 3 times the egg white)
- The fat content of egg yolks is many times more than egg whites.
- However, the protein content of egg whites is more than that of yolks.
So you have a rough idea of why so many people say weights only eat egg whites. So is this true? How many eggs a week should a gym person eat?
Read more: Top Benefits Of Eggs for Weight Loss You Should Know For Your Plan.
How does the body regulate cholesterol levels?
Everyone has always considered cholesterol to be bad, with no benefit at all. That's because several studies have found a link between high cholesterol and heart disease, and premature death.
However, the final evidence is still quite mixed.
The truth is that cholesterol plays a vital role in the body. It is a molecule responsible for making cell membranes. It is also used to make natural steroid hormones, such as testosterone, estrogen, and cortisol.
Because of the importance of cholesterol, the human body always evolves to make sure this hormone is always available in the body.
Because absorbing cholesterol from diet is not always easy, the liver will produce enough of this hormone that the body needs.
However, when you eat many cholesterol-rich foods, the liver will begin to produce less of this hormone to keep cholesterol levels from rising too high.
Therefore, the total amount of cholesterol in the body changes only very little. However, you should still avoid eating too much cholesterol if your blood level rises.
If you eat many foods containing this hormone, it can raise quite a bit of this hormone in the blood.
Summary: The liver produces large amounts of cholesterol. When you eat a lot of cholesterol-rich foods, like eggs, the liver will reduce this hormone production.
Read more: How to Build Muscles at Home Or The Gym Safely and Effectively?
What happens when eating a few eggs a day?
For decades, people have been advised to avoid eating many eggs a day, or at least the egg yolk, goose, or duck.
A medium egg contains about 186mg of cholesterol, about 62% of the daily cholesterol requirement.
Egg whites, on the other hand, are high in protein and extremely low in cholesterol.
The regular recommendation is a maximum of 2-6 egg yolks per week. However, the scientific evidence for this limit is still incomplete.
Several studies have experimented with the effectiveness of eggs on cholesterol content.
These studies have divided people into 2 groups. One group ate 1-3 eggs a day, while the other group ate other things, such as egg-like dishes.
These studies have proven that:
- In almost all cases, good HDL cholesterol increased.
- The total content and bad LDL cholesterol remained unchanged but occasionally increased slightly.
- Eating eggs rich in omega-3 can reduce blood triglycerides, another dangerous factor.
- Blood levels of antioxidants such as lutein and zeaxanthin increase sharply.
The body's response to eating whole eggs depends on the individual. For 70% of the population, eating eggs has no effect on total cholesterol or bad LDL cholesterol in the body.
Although eating some eggs may increase blood cholesterol levels in some people, this can change bad LDL molecules from small to large.
People who mostly only have large LDL molecules are less likely to have cardiovascular disease.
So, if eggs can slightly increase the total and LDL cholesterol, this is still not a big deal.
Science has clearly shown that eating 3 eggs a day is extremely safe for healthy people.
Eggs and cardiovascular disease
Many scientific studies have experimented on the relationship between egg consumption and the risk of cardiovascular disease. Many of these are studies that have observed many experimental groups over the years.
The researchers then used data methods to determine whether certain habits, such as diet, smoking, or exercise, were linked to increased or decreased common illnesses. Meet.
These studies – some even involving hundreds of thousands of participants – have shown that those who eat whole eggs do not have an increased risk of heart disease compared to those who do not.
Some studies have even shown that eating whole eggs reduces the risk of stroke.
However, this study has suggested that obese type 2 and eat a lot of eggs are at an increased risk of heart disease.
In a study of people with type 2 obesity, eating 2 eggs a day, 6 days a week, for 3 consecutive months did not significantly increase blood lipids.
The health effects may depend on the rest of the diet. In low-carb diets, the best diet for people who are obese, eggs help reduce the risk of cardiovascular disease.
Read more: How to Lose Body Fat and Gain Muscle in a Month?
Eggs have several other health benefits.
Forget for now that eggs contain only cholesterol. They also contain a lot of nutrients and offer countless impressive benefits:
- They are rich in lutein and zeaxanthin, antioxidants that help reduce the risk of eye disease.
- They are rich in choline, an essential nutrient in all cells.
- They are rich in quality animal protein content, help increase muscle, and improve bone health better.
- Eat eggs to help you feel full and lose weight quickly.
How many eggs do bodybuilders eat a day? How much is too much?
Unfortunately, no studies have experimented on trying to eat more than 3 eggs per day to check. However, quite a few scientists have stated that eating more than 3 eggs a day can cause serious health effects.
However, in a study of 1, the 88-year-old man ate 25 eggs a day. He still maintains good cholesterol and excellent health. Of course, we can't take care of one person for the masses, but this information is still essential.
Also, remember that not all eggs are the same. Most eggs in supermarkets are industrial chicken eggs. The healthier ones are omega-3 rich eggs or chicken eggs, which provide many essential vitamins. In short, eating 3 eggs a day is extremely safe for health!
In addition to using eggs, you should add more protein-rich food lines and take advantage of Whey Protein milk's power.
Above is the clearest explanation of how many eggs a gym can eat! Please feel your strength and eat sensibly offline!
How Many Eggs Should I Eat A Day | What You Should Know
What can we learn from this article?
If you are a sports lover and really want to want to develop your muscles a lot, it is essential that you eat eggs regularly.
Muscle growth mainly works on two main factors: the right muscle stimulation process along with a protein-rich diet tailored to your body condition and the appropriate level of muscle stimulation.
Eggs are one of the very inexpensive foods that have a good effect on protein intake for the body.
And you should eat eggs moderately if the above says you should eat about 3 eggs a day depending on your body condition, you can load more if you are a person who can absorb well and not be affected much to having an excess of protein in my body.
In addition, you should also add a lot of vegetables and vitamins to support the process of absorbing protein into the muscles to help muscles develop more effectively.
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References
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- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC24942/
- https://www.ncbi.nlm.nih.gov/pubmed/22037012
- https://www.sciencedirect.com/science/article/abs/pii/0026049565900028
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- https://www.ncbi.nlm.nih.gov/pubmed/19343078
- https://www.ncbi.nlm.nih.gov/pubmed/27739004
- http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2
- http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719429#.UvNz1bT1adA
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Hopefully, the information above has helped you gain some more knowledge about “how many eggs a day to gain muscle mass” and bring some small value. Please share this article if you feel it is useful. Thanks!
