Eggs are one source of protein that can be said to make muscles well formed. But, not all the eggs you can consume. Usually, to raise your muscles it is only advisable to eat egg whites only.
Although similar to other protein sources, such as meat, chicken, and fish. Eggs are considered easier to obtain, easy to process, and certainly cheaper than other protein sources. In addition, when viewed in terms of nutrition, egg white has a high enough protein content with low fat content. In contrast to other protein sources that contain lots of fat even though the protein is also high.
For example, in 100 grams of egg white there are 92% of total calories from protein, while the fat content is only 3%. Meanwhile, if you consume 100 grams of beef, the protein content is only 38% of total calories and the amount of fat as much as 62%.
When compared with the number of calories, 100 grams of egg white has a much lower calories that is about 52 calories only. While in 100 grams of meat there are calories up to 287 calories. Therefore, egg white is considered the best food to form and enlarge muscle, low in calories and fat but high protein content.
Then, how often to eat eggs in a day for muscles to form?
The average daily protein requirement for a normal person is about 0.8 g / kg body weight per day. However, it’s another thing when you’re in a muscle building program. Protein needed will be more, especially if you do heavy physical activity.
In fact, there is no specific benchmark of how much protein is needed to build muscle. But some studies say that eating 20-30 grams of protein per day, can help men who are in the program to raise muscle.
If so, let’s look at the proteins that are in the 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 you get protein from other animal foods, it may be necessary protein needs of the fewer eggs. If you are confused, how much protein from the egg whites you should consume, then you should consult this with a nutritionist.
Of course, safe enough if you consume eggs every day but only the white part only. the article, egg whites contain fat and lower cholesterol than egg yolks .. So, it is not good to eat egg white and yellow at once too often. In fact you should only consume about 3 eggs yolks a week, if you want cholesterol levels remain stable.
Although you have eaten a lot of eggs, you also have to do a hard sport and keep the diet so that your program quickly achieved. The reason, high protein intake without accompanied by a routine and hard sports, will not produce any results. In fact, it will only make your weight gain just go up.