Eating eggs is effective in building muscles, but is it safe to eat it every day?

He said eating eggs regularly can help build body muscles. It is not uncommon for many sportsmen to make eggs their staple food daily. Is it true? If so, then how many eggs should you eat to get good muscles?

Is it true that eating eggs is useful for raising muscles?

Eggs are a source of protein that can be said to make muscles form properly. However, you can not eat all parts of the egg. Usually, to increase your muscles it is only recommended to eat the white part of the egg.

Although it is the same as other protein sources, such as meat, chicken and fish. Eggs are considered easier to obtain, easy to process, and of course cheaper than other protein sources. In addition, from a nutritional perspective, egg whites contain high enough protein and low fat content. In contrast to other protein sources that contain a lot of fat even though they are also high in protein.

For example, in 100 grams of egg whites, 92% of the total calories come from protein, while the fat content is only 3%. Meanwhile, if you consume 100 grams of beef, the protein content is only 38% of the total calories and the amount of fat is 62%.

When compared to the number of calories, 100 grams of egg whites have calories which are much lower at around 52 calories. Whereas in 100 grams of meat there are calories up to 287 calories. Therefore, egg whites are considered the best food for building and enlarging muscles, low in calories and fat but high in protein content.

Then, how often must you eat eggs in a day so that muscles are formed?

The average daily protein requirement for a normal person is about 0.8 g / kg body weight per day. However, it is different if you are in a muscle building program. You need more protein, especially if you do strenuous physical activity.

Actually, there is no specific standard of how much protein is needed to build muscle. However, some studies suggest that eating 20-30 grams of protein per day can help men who are in a muscle gain program.

If that's the case, let's take a look at the protein that's in egg whites. In 100 grams of egg whites, there are about 11 grams of protein. So, you need at least 200-300 grams of egg whites to get 20-30 grams of protein.

Not to mention that you get protein from other animal foods, it's possible that you need less protein from eggs. If you are confused about how much protein from egg whites you should consume, then you should consult a nutritionist on this.

Is it okay to eat eggs every day?

Of course, it is quite safe if you eat eggs every day but only the white part. the reason is, egg whites contain lower fat and cholesterol than egg yolks. So, it is not good to eat white eggs and yolks at the same time too often. In fact, you can only eat about 3 egg yolks a week, if you want your cholesterol levels to remain stable.

Even though you have eaten a lot of eggs, you must also do vigorous exercise and maintain a diet so that your program is quickly achieved. The reason is, high protein consumption without being accompanied by routine and hard exercise will not cause any results. In fact, it will only make you weigh even more.