Learn more about the calories in an egg and how egg nutrition can help you achieve your bodybuilding goals.
How Calories In an Egg Help Build Muscles
Eggs: The Simple Everyday Food Item With Many Potentials
The incredible, edible egg has long been a worldwide dietary staple. It’s versatility and ease of preparation make it ideal for a quick boost of protein and other vital nutrients.
Eggs: Villains or Heroes?
Not too long ago, eggs, particularly the yolks, were villainized for high saturated fat and cholesterol. A typical large egg contains roughly 80 calories, 5 grams of fat, 6 grams of protein, and 187 milligrams of cholesterol. However, recent studies show that there’s more to the story than the numbers show.
For starters, one large egg only contains about 1.6 grams or 8 percent of the recommended daily value of saturated fat. And not all saturated fat has a negative impact on health. The type found in egg yolks is composed largely of stearic acid, which studies show has virtually no effect on cholesterol. In fact, the liver converts most of the stearic acid to heart-healthy monounsaturated fat. As part of a healthy lifestyle, eating more fat helps promote a feeling of fullness, thereby limiting daily calorie consumption. Excessively low-fat diets have also been shown to negatively impact mental and physical health.
Another major concern people have with eggs is cholesterol. High levels of cholesterol, particularly low-density lipoproteins (LDLs), combined with a poor overall diet and sedentary lifestyle, greatly increases a person’s risk of heart disease. While eggs contain significant amounts of cholesterol, it isn’t enough to raise cholesterol levels in healthy, active individuals without preexisting health issues. In fact, the body needs cholesterol to produce testosterone, a hormone essential for bodybuilders, powerlifters, and other athletes looking to develop strength and improve their physical performance.
Eggs: A Protein Powerhouse
Proteins are made of amino acids. Foods such as grains, rice, and beans contain only a portion of the 20 amino acids needed to build usable protein and are considered incomplete proteins. Eggs contain all 20 amino acids and provide the complete protein a bodybuilder needs to rebuild muscle fibers and achieve gains. Eggs are also chock full of a variety of vitamins and minerals that support overall health, most of which are found in the yolk.
Egg whites make up only a small amount of egg calories, typically containing 15 to 20 calories depending on the size of the egg. The white contains roughly 3 grams of protein and trace amounts of selenium and potassium.
The yolk contains the bulk of calories in an egg, typically between 50 to 60. This includes 4.5 grams of fat and 3 grams of protein. The yolk also contains a much greater variety of nutrients. Choline plays a major role in lipid metabolism and is essential in the production of acetylcholine, a neurotransmitter that strengthens the mind-muscle connection and has been shown to improve memory. Vitamin D is a fat-soluble vitamin essential in regulating mood and allowing the body to absorb calcium, making it essential in maintaining healthy bones and joints. This is essential for bodybuilders who perform heavy compound movements like the bench press and squat. Egg yolks also sport fat-soluble antioxidant vitamins A, E, and K, each of which plays key roles in promoting overall health.
Find out more about calories in eggs and nutrition facts from Tony Recetas:
If you’re looking for a low-cost, low-calorie way to get the quality nutrition your body needs, look no further than the egg. Cook it any way you like (with the yolk) for a tasty addition to any meal. Above all, train hard and eat a variety of nutritious foods to maximize your gains.
How have eggs helped you keep up with a fit and healthy lifestyle? Share your insights and observations in the comments section.