The egg is undoubtedly one of the star foods of bodybuilding enthusiasts. Thanks to its high protein and nutrient content. Some athletes consume just under a hundred per week. Others, however, avoid eggs for fear of taking too much fat and turn to other sources of protein. Is the egg really a good source of protein? How much protein does an egg contain?
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The egg, an excellent source of nutrients
For a long time, scientists and nutritionists remained divided on the question of egg consumption. Many of them denounced the high concentration of fat and cholesterol in eggs, especially in the yolk. More recently, however, studies have shown that the egg is a recommended food because of its high nutritional value. Consuming at least one egg a day is not dangerous, but rather beneficial, even for people who have high levels of cholesterol in their blood.
A high protein value
Bodybuilders love eggs so much because it’s high in protein. Egg protein is so good that it is used as a reference to evaluate that of other foods. Proteins from eggs are also classified as complete proteins since they also contain the nine essential amino acids required for protein synthesis. Proteins are therefore easier to assimilate and have more pronounced effects on the construction of tissues, such as the muscles that undergo microlesions after being subjected to intense exercises such as those used to lose the saddlebags.
Each 100 g of an egg contains about 12 g of protein. On average, an egg weighs between 60 g and 70 g depending on its size. Each egg, therefore, provides between 7.2 g and 8.4 g of protein depending on its size. About 60% of these proteins are contained in the egg white and only 30% in the yolk. This proportion usually depends on the size of the egg yolk. The bigger it is, the higher its protein content.
Can the type of egg change the nutritional quality?
According to specialists, the nutritional values of eggs remain the same, regardless of the type of chicken eggs. So you can eat white or brown eggs without exception. In principle, brown hens produce eggs with darker yellows. This does not affect the quality and quantity of nutrients.
Other nutrients in eggs
In addition to protein, eggs contain a lot of fat. 100 g of an egg contains about 11 g of lipids present mainly in the yolk. Indeed, egg yolk is composed of 33% fat, 48% water and 17% protein. The egg also has a strong nutrient composition. It contains the 9 essential amino acids, but also 13 vitamins of very good quality. Surprisingly, the egg contains very little carbohydrate. Its glycemic load is very low since there are less than 100 calories in an egg.
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The ideal food for bodybuilding
The egg is an ideal food for bodybuilding and bodybuilding enthusiasts whose protein needs are very high. The egg provides the easy-to-assimilate protein, but also the vitamins and minerals needed for the muscles to grow. The very low glycemic value is ideal to avoid excessive calorie intake. Moreover, it is possible to separate the white of the yellow to limit the contributions in lipids.
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