Even in the event you’re not a fan of ultra-protein diets and laborious exercises within the health club, it is probably that sooner or later you had been influenced by the food regimen information of bodybuilders like Gracianna Barbosa and Fernando Torraca, who’ve 40 to 100 eggs on their menu. on a regular basis.
Excessive consumption might be intimidating, and medical organizations such because the American Coronary heart Affiliation don’t contemplate this quantity to be protected for coronary heart well being. However from a dietary standpoint, it is comprehensible that eggs are so expensive to those athletes, says nutritionist Alice Machado, a graduate of the UFBA (Federal College of Bahia).
“Those that train, striving for a major enhance in muscle mass (hypertrophy), want a food regimen wealthy in proteins of excessive organic worth. accepted within the food regimen of this public,” he explains.
What does an egg include?
The typical egg (60 g) comprises about 84 kcal and supplies:
- Proteins (7 g): of top of the range, are current within the protein and within the yolk.
- Lipids (5.5 g): resembling saturated fat, ldl cholesterol, monounsaturated and polyunsaturated fat.
- Nutritional vitamins: together with nutritional vitamins A, D, E and Ok, choline and B nutritional vitamins. Fats-soluble nutritional vitamins and choline are current within the yolk. B group nutritional vitamins (thiamine, riboflavin, cobalamin, and so on.) are current within the yolk and protein.
- Minerals: amongst them iron, selenium, phosphorus, zinc, iodine, copper, calcium. Most of them are in egg yolk.
- Phospholipids: mandatory to take care of the structural and useful integrity of the nervous system.
- Lutein and Zeaxanthin: carotenoids, that are related to a discount in age-related macular degeneration and the danger of creating cataracts.
How a lot protein do you could acquire muscle mass?
In keeping with VivaBem columnist Paola MachadoPhysiotherapist, M.Sc. and Ph.D. in Vitamin from Unifesp (Federal College of São Paulo), on the whole we must always eat between 1.2 g and a pair of g of protein per kilogram of physique weight, relying on the every day stage of bodily exercise.
Thus, an individual who weighs 70 kg and trains laborious will want about 140 g of protein per day. This quantity of vitamins might be achieved, for instance, with 5-7 hen, fish or beef fillets. Or about 20 eggs. Clearly, you do not have to decide on only one supply of protein: you possibly can have eggs and yogurt for breakfast and snacks; and fish, meat and hen for lunch and dinner, for instance.
If we speak about bodybuilders, then in some classes, athletes weigh 100 kg or extra. Due to this fact, they want about 200 g of protein per day – from 10 to 12 hen fillets. So that they find yourself preferring the egg, as we are saying, the cheaper protein that’s simple to chew, digest and prepare dinner. Nevertheless, the 100 eggs a day that we see so many individuals consuming round is an exaggeration. They may present about 700 g of protein, sufficient to “feed” the muscle tissues of an individual weighing 350 kg.
When egg consumption is extreme
Extreme consumption of eggs, like another meals, can hurt the physique.
In keeping with the Brazilian tips for dyslipidemia and prevention of atherosclerosis, in addition to the consensus of the American Coronary heart Affiliation, an consumption of lower than 300 mg ldl cholesterol per day for wholesome individuals who already include lower than 100 grams of eggs.
The best quantity might differ relying on every particular person’s particular traits, together with top, weight, and way of life. “Suggestions might differ, for instance, for many who have coronary heart issues or those that are at elevated danger of creating them,” warns Alice Machado, a nutritionist skilled on the UFBA.
“It’s price remembering what will increase essentially the most LDL, referred to as “unhealthy” ldl cholesterol, is saturated fats and never precisely the ldl cholesterol current in meals. And within the eggs of the sort of fats there may be little or no in contrast, for instance, with crimson meat, ”Tatiana explains. pizzato Galdino, chief scientific nutritionist for PUK-RS (Pontifical Catholic College of Rio Grande do Sul.
Boiled egg is best than uncooked
Consuming uncooked eggs will increase the danger of contracting micro organism, particularly the genus salmonella. “These are fairly cheeky meals poisonings that trigger fever, nausea, vomiting, dehydration, lack of urge for food, and really extreme diarrhea,” Tatiana Pizzato Galdino explains.
The second motive is that uncooked egg white comprises a glycoprotein known as avidin, which blocks the absorption of biotin, which is a B vitamin.
“When an egg is consumed uncooked, the physique can not take up all of the biotin that the meals supplies. That is as a result of presence of a protein present in uncooked egg whites known as avidin, which binds to biotin, stopping it from being absorbed by the human digestive tract,” explains Fernanda Mangabeira, a nutritionist at Vera Cruz Hospital.
In keeping with Galdino, biotin performs an auxiliary operate within the regulation of blood glucose ranges, taking part within the synthesis of fatty acids and amino acids. “As well as, it impacts the strengthening of nails and hair, as it’s related to the manufacturing of keratin,” he notes.
A boiled egg, like scrambled eggs, additionally outperforms the fried model, as it should have fewer energy and fewer fats, making it a more healthy type of consumption.
“However it’s best to all the time take note of the strategy of preparation. For instance, cooking scrambled eggs with milk or milk makes it extra nutritious. 100 energy,” says dietitian Vera Cruz Hospital.
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