Eggs for gaining muscle mass: recipes and rules of consumption

Eggs for weight gain

When gaining muscle mass, we use the following rules:

1. Do not throw away the yolk under any circumstances. If you want to throw something away, throw away the protein;
2. We use it in a variety of forms. Boiled, steamed, in salads, various forms of preparation. If there are no significant problems with the gastrointestinal tract - fried eggs, omelet.
3. We consume in large quantities. 5-10 eggs per day. There is no money for meat and fish - we eat up to 20 eggs. The speed of muscle gain will amaze you. Faster than the best sports nutrition;
4. Add spices and seasonings. If you follow all the rules of a healthy diet, and at the same time eat 20 pieces a day, you will have serious digestive problems. By day 3-4, the thought of the best protein product in the world will make you sick. Without a variety of cooking methods, you won’t gain weight, but you can lose your stomach.
5. Don't get hung up. Milk, dairy products, meat, fish are also excellent sources of protein.
6. Don't forget about fiber - 20-30 grams of dietary fiber is the minimum required for a bodybuilder. Otherwise, the protein and yolk, which do not contain PV, simply will not be digested.

Everything you need to know about the best source of protein - chicken eggs

Protein in whites and protein in yolks

Egg white suits our body better than any other protein that should be taken for effective training. It is perfectly digestible and consists almost entirely of albumin (or ovoalbumin, 10%) and water (90%). In terms of absolute values, one egg, including the yolk, contains about 6-7 grams of albumin, and the yolk also contains ovoglobulin, coalbumin, ovomucoid, ovomucin, lysocin and avidin.

A chicken egg can weigh from 35 grams (3rd category) to 75 grams (highest category), it contains only 4 grams of fat (monounsaturated and polyunsaturated (Omega-3) fatty acids), carbohydrates - 0.5 grams, lecithin - 150 mg. The remaining weight in small quantities consists of various vitamins (including A, E, K, D and B12) and minerals (calcium, zinc and iron), and water.

The composition also contains riboflavin, folic acid and cholesterol, which is the main component in the synthesis of testosterone and does not increase the total level of cholesterol in the blood. The energy value of an average egg is 157 kcal per 100 grams, and the biological value indicator is equal to one (a complete set of all essential amino acids).

Do you eat the whole thing or just the whites?

Very often on the Internet you can find recommendations to throw away the yolks or eat them in minimal quantities. The fact is that fats (even healthy Omega-3s) enhance the oxidation process and “waste” the body’s oxygen. Too many of these fats do not benefit the body, but the harm can be mitigated very simply - just consume natural antioxidants - beans, blueberries, cranberries and other berries, prunes, apples. Not only will they prevent oxidation, but they will also add more vitamins, metals and other substances to the diet.

Eating raw eggs is not recommended because they slow down the release of the enzyme trypsin, which affects the speed of digestion. Chicken eggs must be subjected to heat treatment, at least 70°C (at this temperature the trypsin inhibitor is destroyed). Cooking also kills harmful bacteria that can enter through or from the shell, and, of course, protects against salmonellosis, a common poultry disease.

You should not eat raw eggs

There is no need to be afraid of cholesterol in a chicken egg, especially for athletes who do not have any health problems associated with it. It will only strengthen the body’s cells and become a building material for new ones. This is especially true for a growing body and when muscle mass increases, when new fibers grow - in fact, this is what happens in bodybuilding, so cholesterol is simply necessary here.

The only option when you can give up yolks is during a time of weight loss or during the “drying” period - then you should consume a couple of them a week so as not to deprive the body of nutrients. In all other cases, eggs can be safely consumed whole; they will not cause any harm.

How to eat chicken eggs?

Boiling them is the ideal way. Hard-boiled or soft-boiled, in a bag, poached or Benedict, scrambled eggs, added to salads and any other dishes. You can also fry if you do not limit yourself in the use of oil. It is better not to overheat eggs, not to overcook them, and not to keep them in boiling water for a long time - excessive heat treatment destroys important amino acids, and the dish becomes simply useless. Remember that a liquid yolk is digested very quickly, while a hard-boiled one takes up to three hours to digest.

Thus, soft-boiled, poached and Benedict are the healthiest recipes for eating eggs. Everything you need from them penetrates the body in a maximum of 1.5 hours, remember this when preparing for training. At the same time, more than 99% of all biologically useful substances are absorbed.

Possible harms of eating eggs

It is impossible to get an overdose of egg whites. The maximum that can happen is that the excess will not be absorbed, especially if there was no significant load that day. If there is no allergy to the yolk or high cholesterol, then up to 8 eggs (with yolk) per day will not harm a healthy fitness or bodybuilding enthusiast. More yolks - more fats, decide for yourself how much you need and how much fatty acids the body can “neutralize” and turn to the light side of your Power.

An obvious harm that does not need to be explained is excess oil during frying. Give up scrambled eggs and never think about this problem again. Some fundamental scientific studies by scientists from the USA and Greece have proven that yolks are the most harmful to the body. The list of consequences of their excessive use includes such terrible words as adenoma, cancer of the prostate and other organs, platelets on the carotid artery, diabetes, and diseases of the cardiovascular system.

However, all the risks of developing dangerous and even fatal diseases were observed exclusively in subjects who consumed excessive amounts of egg yolk, already having problems with excess weight, prediabetes and diabetes, and high cholesterol levels. Healthy people have absolutely nothing to fear.

Egg powder and eggs in sports nutrition

Sports drink, or protein “from a can,” is made from both whey protein (the more common case) and egg protein. Of course, the powder is carefully cleaned of excess substances and the yolk is not used in the production. It is absorbed quite slowly and evenly, competing with the eggs themselves in terms of usefulness. This diet is more suitable for those who seek to gain exclusively muscle mass without fear of gaining weight.

The easiest way is to buy eggs in large trays for a week, this way you can significantly save on a source of protein and not have to think about additional ones. Experiment with recipes, spices and vegetables, then you won’t get tired of chicken eggs and will give you everything for muscle growth.

Eggs for drying

When losing weight, we use the following settings:

1. We don't give up fat. It is advisable to get the bulk of your fats from eggs. We reduce fat consumption to 1 gram per kilogram of body weight, but do not give it up completely: this will lead to hormonal imbalance, loss of muscle mass instead of fat;
2. We use cooking methods that do not increase the calorie content of the dish. Frying and omelettes are prohibited;
3. We eat eggs along with vegetables. Tomatoes and cucumbers are excellent sources of dietary fiber and vitamins for weight loss. When cutting, we consume less carbohydrates, so we won’t be able to get the required amount of fiber from cereals (about porridge in bodybuilding).

How many times a day do you eat eggs, and in what quantities?

It is best to eat boiled eggs, because this way they remain as clean as possible and do not contain carcinogens that appear when frying in vegetable oil. Eating eggs should be divided into several doses, and in order not to overdose on the additional ingredients contained in the yolk, it is best to eat only four yolks per day.

Proteins can be eaten in large quantities and calculated using the formula: 2-3 grams of protein per 1 kilogram of weight per day. Naturally, taking into account obtaining protein from other sources. You can eat eggs for breakfast, for dinner, and after training.

How to cook eggs: the best recipes

Soft-boiled and hard-boiled eggs

I remember from childhood how my grandmother would cook soft-boiled eggs for me. Unforgettable taste! To do this, it is very important to strictly maintain the time when the eggs are in boiling water, and then cool them as quickly as possible in cold water.

By the way, it takes 3.5 minutes to get perfect soft-boiled eggs. Of course, you need to prepare bread with butter and salt to go with them. Now you won’t surprise anyone with this dish, and you won’t find the taste of those eggs, bread and butter, because the products are no longer the same in taste.

But there is the Internet and skilled chefs who can turn banal chicken eggs into a masterpiece of culinary art! Let's look at a few of them. Hard-boiled eggs are no longer a problem; they can be cooked by keeping them in boiling water for more than four minutes.

Omelet of Mother Poulard

This omelet is considered the most airy and tender.

• To prepare it, you need to separate the yolk from the white.
• Leave both components of the egg in different containers and add salt.
• The next step is to beat the yolks and whites. This is done with a mixer.
• Next, heat the frying pan and add butter.
• The yolks are poured into the frying pan first, and when they are strong and look like a pancake in appearance, we lay the whites on top (we lay them out, because the consistency of the whites should be like foam).
• Then cover with a lid and reduce the heat to low.
• After the omelette is ready, place it on a plate, dividing it into two halves and aligning them with the whites facing inward.

Shakshuka

To prepare Israeli scrambled eggs, you need to heat a frying pan and add olive oil.

• Add cumin (cumin) and oregano (oregano) to the pan. The amount of oregano should be large. Approximately a tablespoon goes into a large frying pan.
• Add onions to the pan.
• Then add finely chopped pepper (hot).
• It is very important not to overcook the onions and peppers.
• Add ground black pepper and salt to taste to the pan.
• After thoroughly mixing the contents of the pan, add the garlic.
• The last ingredient to add before the eggs themselves is pureed tomatoes. You also need to add half a teaspoon of sugar to them.
• Pour the eggs into the bubbling sauce and put feta cheese on top, after which we place the pan in the oven for three to four minutes, heated to 200 degrees.
• After the shakshuka is removed from the oven, you need to sprinkle it with herbs.

And also read: Honey for gaining muscle mass → Protein bars for gaining mass → Budget nutrition for gaining muscle mass →

Drugs

The purpose of taking medications is to maintain glucose levels within a certain range of values. At the same time, too little sugar can be just as “harmful” as high sugar. The threshold of digital values ​​is determined by the endocrinologist. After the start of treatment, there may be a long way to select the optimal therapy, since the results are assessed not the next day according to glucometer readings, but only after 3 months according to the analysis of glycated hemoglobin.

Drugs affecting insulin resistance

This group increases the sensitivity of body cells to insulin, body cells (muscle, fat, etc.) begin to more actively capture glucose from the blood.

Biguanides. The most famous drug is Metformin (Glucophage) and its extended-release form (Glucophage Long). Metformin remains the drug of choice, despite the fact that the history of its use goes back more than 60 years. It is usually prescribed first if there are no contraindications.

Flaws:

• long-term use of metformin can lead to B12-deficiency anemia, so periodic monitoring of B12 in the blood is necessary;
• possible discomfort in the gastrointestinal tract.

The advantages include:

• low risk of hypoglycemia;
• no effect on weight;
• positive effect on lipid profile;
• affordable price;
• reducing the risk of diabetes with low glucose tolerance.

Glitazones (Thiazolidinediones). Used since 1996. Pioglitazone is the most widely used active substance from this group.

Flaws:

• swelling of the limbs;
• weight gain;
• reduce bone mineral density and increase the risk of fractures, more so in women;
• slow onset of action;
• high cost.

Advantages:

• reducing the risk of problems with large vessels;
• low risk of a critical drop in sugar levels;
• normalization of biochemical blood parameters for fats;
• potential protective effect on pancreatic cells;
• reducing the risk of transition of low glucose tolerance to diabetes mellitus.

Among the disadvantages of glitazones is weight gain.

Drugs that enhance insulin secretion

Sulfonylurea derivatives (SUM):

• Chlorpropamide, Tolbutamide (“old” drugs, practically not used);
• Glibenclamide, Diabeton MB, Amaryl (more modern).

This group stimulates the release of insulin from the pancreas. On the one hand, there is a rapid decrease in blood glucose levels, on the other, there is a risk of developing hypoglycemia. The affordable price and possible positive effect on small vessels make the drug often prescribed, but the negative effects include rapid addiction, which can negate the effect of taking it, as well as a possible increase in body weight.

Drugs with incretin activity

These substances help restore sufficient insulin synthesis by the pancreas in response to food intake.

Dipeptidyl peptidase-4 (DPP-4) inhibitors:

• Januvia;
• Galvus;
• Ongliza;
• Tragenta.

These drugs have a fairly high price, and are also expected to influence the development of pancreatitis, but this data has not yet been confirmed. Positive actions:

• do not affect weight;
• have a low risk of hypoglycemia;
• have a potential protective effect on pancreatic B cells.

Ready-made combination drugs with metformin are convenient:

• Janumet;
• Galvus Met;
• Comboglise Prolong;
• Vipdomet.

Glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists):

• Baeta, Baeta Long;
• Victoza, Saxenda;
• Lyxumia;
• Trulicity.

Glucagon-like peptide-1 receptor agonists are injected into the subcutaneous fat of the abdomen, thigh, or upper arm once daily.
These drugs are injectable and come in the form of syringe pens, but they are not insulin. The medicine is injected into the subcutaneous fat on the abdomen, thigh or shoulder once a day, preferably at the same time. Treatment requires certain skills of use, conditions; consumables (needles) are needed. After using a syringe pen, needles must be removed and thrown away; not everyone follows these rules, which can lead to infection at the injection sites and damage to the device. Another possible problem is the syringe pen falling and failing. Compared to tablet forms, these drugs have an impressive list of positive effects:

• low risk of excessive drop in glucose levels;
• reduce weight, blood pressure;
• a decrease in mortality from cardiovascular diseases was recorded;
• possible protective effect on pancreatic cells.

The disadvantages include:

• discomfort in the digestive tract;
• possible formation of antibodies;
• unproven risk of pancreatitis;
• high price.

Drugs that block the absorption of glucose in the intestine

Alpha-glucosidase inhibitors. The drug on the market is Acarbose. It blocks the absorption of carbohydrates from the digestive tract. Despite the advantages of:

• low likelihood of hypoglycemia;
• reducing the risk of transition of low glucose tolerance to diabetes mellitus;
• lack of weight gain from the drug.

Its effectiveness is quite low , the dosage regimen is inconvenient - 3 times a day.

Drugs that inhibit renal glucose reabsorption

Gliflozins (NGLT-2 inhibitors):

• Forxiga;
• Jardines;
• Canagliflozin.

Taking these drugs causes glucosuria, that is, the excretion of glucose in the urine, which helps reduce hyperglycemia in diabetes mellitus. In addition, when you lose glucose in the urine, you also lose calories, which is how the drugs help you lose weight. Also, their use has a low risk of developing hypoglycemia, reduces mortality, and reduces the frequency of hospitalizations for chronic heart failure. The effect of the drugs does not depend on the presence of insulin in the blood.

Gliflozins reduce the incidence of hospitalization in chronic heart failure.

But there are also development risks:

• urinary tract infections;
• lack of circulating blood volume;
• ketoacidosis.

The price is also quite high.

Lift weights with eggs

It is quite possible to gain weight on eggs, but after increasing muscle mass, drying on eggs must occur. That is, first you gain mass in the muscles, which then get rid of excess fluids, which makes the body lean. The more eggs you eat or drink, the more muscle mass you will gain. And don’t forget to add extra hours of training on the machines, which will help you create a beautiful relief while drying your muscles. So how to gain weight with eggs? Regardless of the form in which you consume them, in order to gain weight with eggs, your diet should contain much more protein than in your normal diet. Practical studies have clearly demonstrated that even three eggs for breakfast almost doubles the growth of muscle mass.