Eggs in bodybuilding. All you need to know.

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My respects, ladies and gentlemen!

Today I chose the theme - eggs in bodybuilding,  and I must say, it is no coincidence, since on the nose a great holiday - holy Easter. And as you know, the main character of the person drinking it are just eggs. So, I thought that many of you will be interested to hear about this product, not only in general, but in particular - its role in the life of a bodybuilder. In the article we will talk about the benefits of eggs, debunk the myth of the most important, as well as examine some technical and practical points.

If everything in the collection, then perhaps start.

Eggs in bodybuilding: harmful or helpful?

Firstly, I want to say at once that, sharyas across the expanses of the Internet, I have never found an interesting and bulk material on this animal products. Rather, infa there, but it is small, it is the same type and without any structure. Of course, I did not like - when pushover (read about the eggs in the bodybuilding ) have to spend a lot of time and gather information, literally grains. So, in this article I decided to summarize their knowledge of "kokushkam" plus connect the results of some recent research on the benefits / harm the eggs. What came out of it now and we will see.

Let's start with the basic theory, namely ...

Egg - a product of animal origin which has the highest level of biological value (BC),  equal to 1 . This means that it contains a complete set of essential amino acids. This, in turn, suggests that the two products with equal amounts of protein in 100 grams of the body can absorb more protein product of a BC (whose rate is higher) .

Egg itself consists of the following structures.

It is one of the most complete and universal (available) and animal products play a significant role in ensuring proper nutrition for all, and especially - bodybuilders. We all know about the importance of protein in the muscle-building process, without the past simply will not grow. Hike resistance training, muscle protein structure obtained microfractures (microtrauma) and recovery processes in order to run and "patch" damaged, you need a quality building material in the form of protein with high biological value. I stress - high, ie, so that the product was a complete amino acid profile, it is so much protein can be absorbed by the body.

Therefore, we can conclude that diet bodibildera should contain more protein than the average person's diet. If it is projected on the eggs, you need to consume 2-3 times more of them, compared with mere mortals :).

Now let's look at the nutritional value of eggs ...

... And nutrientnye advantages:

• contains 6 grams of protein vysokachestvennogo, which is used as a benchmark to measure the other products;
• They contain the entire set of essential amino acids needed for full recovery of muscular structures;
• They are a rich source of vitamins (including A, E, K, D, and B12) and valuable minerals such as calcium, zinc and iron;
• contain riboflavin and folic acid;
• eggs are a relatively high level of polyunsaturated and monounsaturated (omega-3) fatty acids, which are desirable because they help in the regulation of cell growth hormones;
• Egg yolks contain choline, which helps to maintain the consumption structure of the neurotransmitters of brain cells;
• easily digested and absorbed than extremely useful in providing a balanced diet for bodybuilders;
• contains lecithin - a component of our nerve fibers (for lack of nerve cells thinner shell) and brain (is at 30% of it) . Lecithin also acts as a powerful gepoprotektora - protects the liver from various human hazards;
• egg yolk contains lutein and zeaxanthin, which help prevent eye diseases, especially cataracts;
• contains cholesterol, which is an essential component in the synthesis of testosterone.

The coterie bodybuilders made ​​to separate the whites from the yolks, thus it is believed that the body gets only pure protein and fats remain in the yolk. This is a blunder! Actually yolk constituting 35% of the total weight of liquid egg, it contains all fat and half of the protein.

Note:

10% in egg falls on the shell, 55% protein and 35% on the yolk.

Also, most vitamins and minerals is necessary on the yolk. So do not often use only some proteins, throwing the egg yolks.

Now a few words about cholesterol and egg consumption rates.

All of us from childhood (and still) afraid of horror stories, saying that there can not be a lot of eggs, they are full of cholesterol that clogs blood vessels, is deposited in various places, and negatively affects the human body. So, my dear - it's all nonsense. And proof of this.

At the end of 2013 , in the Research University of Science and Technology Huazhong, a study was conducted on the impact of the use of eggs for the development of cardiovascular disease. The results are definitely talking about the absence of such a relationship. And then the whole thing is that the very cholesterol (184 mg which is in the yolk) has no effect on heart disease and saturated fats affect a person consumes, together with the eggs. Again, the amount of saturated fat in a single egg is only 1.6 grams, but people often eat eggs, bacon, sausage, toast with butter and etc, and then the fat picture is completely different.

Note:

Not many people know that the human body can absorb from food just 2% of cholesterol, which is not enough to have a significant impact on the development of cardiovascular disease.

Also, its opinion on the matter expressed by Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health. He said, "the amount for which an egg a day increases the level of cholesterol in the blood, it is insignificant, and the associated changes in serum cholesterol can never be found in any study."

So, as consumption rate, the recent scientific evidence suggests that women it is installed in an area 2-3 , and for men to 6 units per day.

Now consider options such eggs, as a category, and the color of the shell. We all go shopping and we know that you can find on the shelves here are "mismatched" eggs.

The difference between these representatives of one - is their shelf life and weight. For example, the marking on the egg "C0" means that it is:

• table (with a shelf life up to 25 days after the demolition) ;
• 0 - selective, weighing from 65 to 74.9 m.

Now the shell. Very often, in addition to the classic white eggs on the shelves of supermarkets can be found and brown eggs. Many believe that they are nutritious plain their relatives. However, it is not, color - it's just a figure of breed chickens (brown rushing from hens with red feathers and ear lobes) . Special flavor differences are not observed. The only thing that distinguishes them is the price - worth more brown than white.

Conclusion - if you give the same at the poultry farm feed different breeds of chickens, the nutritional value and balance nutrientny eggs are almost identical.

Note:

The character Rocky Balboa from the same movie does not know what he's doing, consuming raw eggs. They do not give so much fuel for muscle growth as it should be, except togo high risk of catching salmonella. Studies show that the protein is completely cooked eggs to 91%absorbed by the body, while the same figure for raw eggs in 2 times smaller.

Come on and talk about some practical issues, namely how well and how much time to cook eggs. Many believe that there is nothing complicated about cooking eggs not - dropped in boiling water and everything. Yes, indeed, nothing complicated, if you know and observe the following.

As for cooking, here too, there are nuances, in particular, maintaining a different amount of time, you can get different (in taste characteristics) eggs. If you do not believe me, take a look for yourself.

Note:

For the person who is watching her figure, it is best to cook the eggs to the point where the protein is not very dense, and the yolk flows. As it turns out more "alive" and healthy product.

Actually, with chicken eggs are done, now we go to their peers ...

Quail eggs in bodybuilding

The diet of bodybuilders and fitness ladies should be qualitatively different from the average person's diet. One of the animal products, which allows to do it are quail eggs.

They have a number of advantages in comparison with classical, chicken. In the first place, to those include:

• the ability to use them with shells;
• to drink raw, without the risk of catching salmonella (due to high body temperature quail in 42 degrees, which kills all pathogens) ;
• contain substance lysozyme (kills bacteria),  therefore can not be infected or contaminated;
• a pleasant taste;
• full of good (HDL) cholesterol;
• to 2% more protein than chicken;
• low calorie: 5 eggs contain as many calories as 1 whole egg;
• 119 mg choline, and 244 units of vitamin A for the health of cell membranes, maintenance of the nervous system and improved immune function;
• selenium rich and contain more iron ( 1.6 mg) than chicken eggs ( 0.9 mg) ;
• dried shells can be crushed into dust and take as an additional source of vitamins and minerals;
• improve the quality of breast milk;
• increase the level of hemoglobin;
• stimulates sexual desire by supplying essential nutrients to the channel of the prostate;
• remove heavy metals and take harmful toxins from the blood;
• help remove stones from the kidney, liver and gall bladder;
• contribute to the treatment of anemia;
• do not cause diathesis and allergic reactions, so they can be used by athletes, unable to eat eggs.

Well, an impressive list? Yes, I think so.

As for nutritional value and nutrient nutrients, the quail eggs and chicken are allowed to light :). Here compare.

Regarding the numerical values, i.e. cooking time and the rate of consumption, the situation is as follows. Eat raw or boil for 30 seconds, the number of the day - 20 pieces for men, 14 - women.

Now, as to how and when to take?

Men during periods of increased physical activity is necessary to drink (can be boiled) on 10-15 raw eggs daily for 30-40 days. 5-7 of them to drink at breakfast and 5-7 in the last meal (ie, bedtime) . This will allow the body to stock up on the necessary amount of energy for the whole day and get the nutrients you need shortly before bedtime.

In periods when the athlete feels that it lacks vitamins and minerals (say spring) or during rehabilitation after injury, it is necessary to use crushed shells. Dosage is 1-2 teaspoons 2 times a day - morning and evening with 250 ml of water. A small chip - to calcium from the shell, rubbed to powder, it is best learned by dripping on teaspoon fresh lemon juice.

Well, like all questions about the topic - Eggs in bodybuilding  I have covered, to sum ​​up all that is left boltologiyu and say goodbye.

Afterword

Today we have expanded its food basket one of the most important building material for muscles - eggs. I am sure, now you know all about this product and be sure to include it in your diet.

All the while, was glad to see all in good health, to touch!

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