"Are eggs good for bodybuilding?"
I get asked about this a lot.
Any athlete serious about packing on muscle should include eggs in their diet for several reasons:
- Easy to cook
- Taste great
- Loaded with protein and fat
- Contain a ton of important vitamins and minerals
If that wasn't enough...
Eating dozens of them each week won't destroy your grocery budget.
You can get a 12-pack for $1-1.50. Cheap!
Egg White Or Whole Egg For Muscle Building?
Claiming that the cholesterol found in egg yolk will clog your arteries and lead to a premature death, misguided trainers and nutritionists have encouraged throwing away the yellow part for years.
Do. Not. Do. It.
The yolk is the most nutritious part of an egg.
That golden center contains more vitamins and minerals than the surrounding white area.
Want to get yoked?
Then eat the yolk!
How Many Eggs Should I Eat Per Day to Gain Muscle?
It depends on what the rest of your diet looks like.
Although eggs are the perfect food for bodybuilding, no matter how many you chuck down, you won't build serious muscle if you're in a calorie deficit.
Create a small calorie surplus (200-300 kcal/day), set your macro targets, and then figure out how many eggs fit your meal plan.
Can I Eat 10 Eggs A Day?
I eat 6-12 eggs almost every day of the year.
Some days, that number goes up to 15 or 20.
There's no limit to how many eggs you can have before it becomes "unhealthy".
As long as it fits your calories and macros, you can eat as many (or as few) eggs as you want.
Top 3 Eggs Recipes for Bodybuilders and Athletes
Now you're thinking...
"How should I prep eggs for my bodybuilding goals?"
Any way you like:
Scrambled, poached, boiled, or fried.
Check out these three nutritious recipes for some fresh ideas.
#1: Ham & Vegetable Omelette
A classic for any kitchen dummy.
Slather a frying pan with organic butter or coconut oil, then throw 3-6 eggs (or 10!) in there. That's it!
I have no trouble eating plain omelettes two or three times per day. Just season with salt, black pepper, lemon juice, and I'm happy.
I also know many who could use a little more oomph in their omelette.
Add tomatoes, mushrooms, cheese and ham to bring up the flavor.
#2: Scrambled Egg Sandwich
Few other snacks can touch an egg sandwich in a mass gaining phase.
It's delicious, contains a blend of protein, carbs and fat, and takes less than five minutes to prep.
Stack 1-2 eggs, some tomatoes, cheddar or feta cheese, lettuce, and avocado paste between the loaves.
For extra protein, top it off with a slice of salmon or roast beef.
#3: Egg Salad
One of my all-time favorites, an egg salad covers all your nutritional bases:
It's rich in protein, vitamin, minerals, and good fats.
Meal prep takes just a few minutes:
Boil or cook 2-4 eggs.
Slice up 3-4 vegetables such as carrots, tomatoes, bell peppers, or avocado.
As far as affordable nutritional powerhouses go, the chicken egg emerges as the undisputed champ.
If you can get your hands on them, mix things up by eating duck eggs once in a while.
They're bigger than chicken eggs, so they contain more of everything:
More protein, more omega-3 fatty acids, more cholesterol, and more calories.
No matter which animal they come from, eggs will help you get closer to your physique goals without breaking the bank.